Baked Cod Recipe
Updated: Jul 21
This delicious Mediterranean Baked Cod recipe is one of my favourite meals. It's a nutritious fish dish that combines lean protein, healthy fats, and an array of vitamins and minerals. It is a well-balanced meal that promotes heart health, supports the immune system, and provides essential nutrients for overall well-being. This is a simple oven cooked recipe that can be easily adapted. I make different variations based on what I have in stock or which vegetables are in season.
Nutritional Information and Health Benefits:
Cod: Cod fish is a lean source of protein that is low in fat and calories. It is also a good source of essential nutrients such as vitamin B12, selenium, and omega-3 fatty acids. Omega-3 fatty acids are known to support heart health and reduce inflammation in the body.
Olive Oil: The use of olive oil provides healthy monounsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease. It also contains antioxidants that have anti-inflammatory properties.
Bell Peppers: Peppers are rich in vitamins A and C, which are important for a healthy immune system. They also provide dietary fibre for gut health and have a high water content, making them a low-calorie addition to the dish.
Tomatoes: Tomatoes are packed with lycopene, a powerful antioxidant that may help reduce the risk of certain cancers and promote heart health. They also contain vitamin C and potassium.
Lemon Juice: The addition of lemon juice not only enhances the flavour but also provides a boost of vitamin C. Vitamin C is an antioxidant that supports immune function and aids in the absorption of iron from plant-based sources.
Recipe: Mediterranean Baked Cod
4 cod fillets
2 tablespoons olive oil
1 onion, thinly sliced
2 cloves garlic, minced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
2 cups cherry tomatoes, halved
1 teaspoon paprika
1 teaspoon dried oregano
Salt and pepper, to taste
Juice of 1 lemon
Fresh parsley, chopped (for garnish)
Preheat the oven to 375°F (190°C). Lightly grease a baking dish.
Place the cod fillets in the baking dish and season with salt and pepper.
In a large pan, heat olive oil over medium heat. Add the onion, garlic, and bell peppers. Sauté until the vegetables are tender, about 5 minutes.
Add the cherry tomatoes, paprika, dried oregano, salt, and pepper to the pan. Stir well to combine and cook for an additional 5 minutes.
Pour the vegetable mixture over the cod fillets, ensuring they are evenly covered. Squeeze the lemon juice over the top.
Bake for 20-25 minutes, or until the cod is opaque and flakes easily with a fork.
Garnish with fresh parsley and serve with lemony rice and peas.