Baked Cod with Mediterranean Vegetables
Nutrition per serving
Ingredients
- 4 cod fillets (150g each)
- 300g cherry tomatoes, halved
- 1 zucchini, sliced into half-moons
- 1 red onion, cut into wedges
- 80g Kalamata olives
- 3 garlic cloves, minced
- 3 tbsp olive oil
- 1 lemon (half sliced, half juiced)
- 1 tsp dried oregano
- 1/2 tsp smoked paprika
- Salt and black pepper to taste
- 2 tbsp fresh parsley
- 1 tbsp capers (optional)
Instructions
Preheat the oven to 200°C (400°F).
Toss the cherry tomatoes, zucchini, red onion and olives with 2 tablespoons of the olive oil, the garlic, oregano, salt and pepper on a large baking tray. Roast for 15 minutes.
Pat the cod fillets dry with paper towels and season with salt, pepper and smoked paprika, then nestle them among the vegetables on the tray.
Drizzle with the remaining olive oil and the lemon juice, and lay the lemon slices over the fillets.
Bake 12 to 14 minutes, until the fish is opaque and flakes easily with a fork.
Garnish with fresh parsley and capers, and serve straight from the tray.
This baked cod with Mediterranean vegetables is the dinner that proves healthy eating does not need to be complicated. Tender cod fillets bake on a bed of sweet cherry tomatoes, zucchini, red onion and briny Kalamata olives, all roasted together with olive oil, garlic, oregano and fresh lemon juice. As everything roasts, the tomatoes burst and release their juices, the vegetables caramelize and turn beautifully sweet, and the fish stays moist, turning opaque and flaking apart at the touch of a fork. The whole thing happens on a single baking tray in about forty minutes, with barely any hands-on time. Roasted lemon slices laid over the fillets go sweet and mellow in the oven, adding a gorgeous citrus perfume to the dish. A final shower of fresh parsley and a few capers brings brightness and a salty pop. Each serving delivers an impressive 38 grams of protein for just 380 calories, alongside 16 grams of carbs, 18 grams of healthy fats and 5 grams of fiber, plus a good dose of omega-3 fatty acids. It is light yet deeply satisfying — the kind of simple, elegant dinner that works for a busy weeknight and is pretty enough for guests. Serve it with a simple green salad or some crusty whole-grain bread to round out the meal.
