Simple Mediterranean Baked Cod Recipe

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

Ingredients:

• 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)

Instructions:

1. Preheat the oven to 375°F (190°C). Lightly grease a baking dish.

2. Place the cod fillets in the baking dish and season with salt and pepper.

3. 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.

4. Add the cherry tomatoes, paprika, dried oregano, salt, and pepper to the pan. Stir well to combine and cook for an additional 5 minutes.

5. Pour the vegetable mixture over the cod fillets, ensuring they are evenly covered. Squeeze the lemon juice over the top.

6. Bake for 20-25 minutes, or until the cod is opaque and flakes easily with a fork.

7. Garnish with fresh parsley and serve with lemony rice and peas.

8. Enjoy!

   
   

   
   

   Simple Nutritionist Approved Recipes and Support for Health & Weight Loss

   
   

   I am a BANT registered nutritionist based in Manchester, specialising in metabolic health and weight loss for PCOS and women over 40. I provide online nutrition advice and functional testing for women across Manchester, the UK and Europe. Book your FREE no-obligation introductory call to find out more.

   
   

   For more tips on healthy eating and simple nutritionist approved recipes for health and weight loss or meal plans, get in touch with me or check out my Midlife Reset nutrition programmes, designed to help busy women lose weight naturally and maintain their health from perimenopause to menopause and beyond.

   
   
   
   

   DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.