Mediterranean Baked Cod with Lemon Herb Tomatoes

Tender cod baked under a bright, herb-loaded tomato and olive topping. Ready in under 20 minutes and gentle enough for even your slowest GLP-1 days.

Course Dinner, Lunch, Main Course

Cuisine Mediterranean

Keyword 20 minute dinner recipes, anti-inflammatory recipes, baked cod recipe, glp-1 friendly recipes, healthy recipes for women over 40, high protein fish recipe, lemon herb baked fish, Mediterranean baked code, Mediterranean diet recipes, Mediterranean dinner

Prep Time 10

Cook Time 13

Total Time 23

Servings

Calories 244

Author Racheal Salazar

Ingredients

2 fillets cod
1/2 cup cherry tomatoes halved
1/2 tbsp capers drained
1/4 cup kalamata olives pitted and halved
1.5 clove garlic minced
1 lemon zested
1 lemon juiced
1/2 tbsp olive oil extra virgin
1/3 cup parsley fresh, roughly chopped
1 tbsp basil fresh, torn
1/2 tsp oregano dried
1/3 tsp sea salt
1/3 tsp black pepper
1/3 tsp red pepper flakes optional

Instructions

Preheat the oven

Preheat oven to 400°F. Lightly oil a baking dish large enough to hold your 2 fillets cod in a single layer without crowding.

Build the topping

In a bowl, combine: 1/2 cup cherry tomatoes, 1/2 tbsp capers, 1/4 cup kalamata olives, 1.5 clove garlic, 1 lemon zest, 1/2 1 lemon juice, 1/2 tbsp olive oil, 1/2 tsp oregano, 1/3 tsp black pepper,1/3 tsp sea salt, 1/3 tsp red pepper flakes. Stir gently to coat everything.

Season the cod

Pat your cod dry with a paper towel. This is the single most important step for getting a good bake instead of a watery one. Season lightly with salt and pepper and lay them in your prepared baking dish. Squeeze the remaining half of 1 large lemon, zested and juiced directly over the fillets.

Top and bake

Spoon the tomato topping generously over each fillet, letting it fall around the sides of the fish too. Bake uncovered for 12 to 13 minutes until the cod is opaque and flakes easily when you press it gently with a fork. Do not overbake. Cod goes from perfect to dry very quickly.

Finish and serve

Pull the dish from the oven and scatter 1/3 cup parsley, roughly chopped, and 1 tbsp basil, torn over the top. Serve straight from the baking dish with an extra lemon wedge on the side.

Notes

Pat the fish completely dry before baking for the best texture
Start checking for doneness at 11 minutes, every oven runs differently
Tomato topping can be made 24 hours ahead and stored in the fridge
Reheat leftovers at 300 degrees covered with foil, avoid the microwave

Nutrition