If you’re looking for a healthy weeknight dinner that’s both flavorful and easy to make, this Baked Mediterranean Cod recipe is just what you need! It’s super tasty and easy to make, and I think you’ll love adding it to your dinner rotation!
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Why You Will Love This Recipe
Here are some reasons why we love this recipe:
- Easy to make: It only takes a few simple steps and common ingredients.
- Healthy and light: Perfect for a nutritious dinner that doesn’t weigh you down.
- Bursting with flavor: The lemon, garlic, and herbs create a zesty, fresh taste.
- Versatile: Works well for a quick weeknight meal or a special dinner.
- Minimal cleanup: Just one baking dish and a few bowls to clean up.
- Impresses every time: The dish looks and tastes like it took more effort than it really did!
Ingredients
When I gather the ingredients for this recipe, I start with fresh cod fillets, which are mild and flaky. I love using fresh lemon juice and zest for a bright, tangy taste. It’s simple, but each ingredient brings so much flavor!
Cod fillets are the star of this dish. They’re mild, tender, and packed with lean protein, making them a great choice for a healthy meal. If you can’t find fresh cod, you can substitute with haddock or tilapia, which have similar textures. For frozen fillets, just make sure to thaw them completely before cooking.
Extra virgin olive oil is essential in Mediterranean cooking. It’s rich in healthy monounsaturated fats and antioxidants, adding a smooth, slightly fruity flavor to the dish. If you’re out of olive oil, avocado oil is a good substitute, though it has a milder taste.
Garlic is the ingredient that brings everything together with its bold, savory flavor. If you don’t have fresh garlic, you can use garlic powder, but fresh garlic really shines in this recipe.
Lemon juice and zest add a bright, tangy punch that cuts through the richness of the fish and oil. Fresh lemons are best because they provide the most flavor, but bottled lemon juice works in a pinch.
Dried thyme and oregano are classic Mediterranean herbs that add depth and earthiness to the dish. If you prefer fresh herbs, you can use those instead.
Chopped fresh parsley is the perfect garnish, adding a pop of color and a hint of freshness. Parsley is more than just a garnish; it’s full of vitamins A and C. If you don’t have parsley, fresh cilantro or basil can work as substitutes for a different flavor profile.
Each ingredient plays a key role in making this dish delicious, and knowing a bit more about them can help you customize the recipe to your taste or what you have on hand.
See the recipe card for quantities.
Instructions
Now that we have all our ingredients ready, it’s time to start cooking! This recipe is super simple and perfect for any night of the week. Just follow these easy steps, and in no time, you'll have a delicious, healthy meal on the table. Let’s get started!
Preheat oven to 400°F (200°C) - ideal for baking fish to ensure that it cooks evenly and flakes easily.
In a small bowl, mix the olive oil, minced garlic, lemon juice, zest, dried thyme, and oregano.
Pour this marinade over the fish, ensuring each fillet is well coated. Let the fillets marinate for at least 10 minutes.
Place the fish into the baking dish lined with parchment paper. Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork.
Once baked, remove the cod from the oven and garnish with chopped fresh parsley.
Еhis baked fish pairs beautifully with steamed vegetables, a fresh green salad, or a side of quinoa.
Always check the internal temperature of the fish to ensure it reaches 145°F (63°C).
This baked Mediterranean cod is a delightful, easy-to-make dish that brings the sunny flavors of the Mediterranean right to your dinner table.
Hint: don’t skip the marinating time. Letting the cod sit in the lemon-garlic marinade for at least 10 minutes before baking allows the flavors to really soak into the fish, making it even more delicious.
Variations
There are so many fun ways to switch up this recipe to keep it exciting!
First, you can add a topping to the cod with a mixture of chopped olives, cherry tomatoes, and crumbled feta cheese before baking. This adds a burst of flavor and a bit of tanginess from the feta, making the dish even more delicious.
You can make this recipe even heartier by baking the cod on a bed of thinly sliced red onions and bell peppers. As the fish bakes, the vegetables soak up the lemony marinade and become tender and flavorful, adding extra texture and color to your plate.
Each of these variations keeps the basic recipe easy and healthy, but with a little twist to suit different tastes!
Equipment
For this recipe, you don’t need a lot of fancy equipment. A good large baking dish is key—it should be big enough to hold all your cod fillets without overcrowding them.
You’ll also need a small bowl to mix up the marinade, and a sharp knife for chopping the garlic and parsley.
Of course, make sure your oven is preheated to the right temperature to get that perfect flaky texture! That’s it—simple tools for a delicious meal.
Storage
If you have leftovers, you can store them in the fridge or freezer to enjoy later.
For the fridge, place the cod in an airtight container and keep it in the fridge for up to 2 days. When you’re ready to eat, just reheat it gently in the oven or microwave until warmed through.
For the freezer, wrap each piece of cod tightly in plastic wrap or aluminum foil and then place them in a freezer-safe bag or container. The cod can be frozen for up to 2 months. When you want to enjoy it again, thaw it in the fridge overnight and reheat it in the oven until it’s heated through and flaky.
Top Tip
To ensure your cod is perfectly cooked, use a meat thermometer to check that the internal temperature reaches 145°F (63°C). This way, you’ll avoid overcooking and keep the fish tender and flaky.
FAQ
Yes, you can use frozen cod fillets. Just make sure to thaw them completely in the fridge before cooking to ensure even baking.
If you don’t have fresh lemon, you can use bottled lemon juice in a pinch, though fresh lemon zest and juice give the best flavor.
To keep the fish moist, reheat leftovers in a preheated oven at 300°F (150°C) for about 10 minutes, or until warmed through. You can also use a microwave but reheat it gently to avoid drying out the cod.
Related
Looking for other recipes like this? Try these:
Deliciously Easy Baked Mediterranean Cod Recipe
Enjoy this easy and healthy baked Mediterranean cod recipe with lemon, garlic, and herbs. Perfect for a quick weeknight dinner!
- Prep Time: 15
- Cook Time: 20
- Total Time: 35 minutes
- Yield: 2 1x
- Category: Main Dish
- Method: Baking
- Cuisine: Mediterranean
Ingredients
- 2 cod fillets (about 6 ounces each)
- 1 tablespoons extra virgin olive oil
- 2 cloves garlic, minced
- 1 lemon, zested and juiced
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Chopped fresh parsley, for garnish
Instructions
- Preheat oven to 400°F (200°C). This temperature is ideal for baking fish to ensure that it cooks evenly and flakes easily.
- Pat the cod fillets dry and place them in the prepared baking dish. In a small bowl, mix together the olive oil, minced garlic, lemon juice, zest, dried thyme, and oregano. Pour this marinade over the fish, ensuring each fillet is well coated.
- Place the baking dish in the oven and bake for 15-20 minutes, or until the fish flakes easily with a fork. The internal temperature should reach 145°F (63°C) to ensure it’s fully cooked.
- Once baked, remove the cod from the oven and garnish with chopped fresh parsley.
Nutrition
- Serving Size:
- Calories: 165
- Sugar: 3.4 g
- Sodium: 1291.3 mg
- Fat: 7.7 g
- Carbohydrates: 11.8 g
- Protein: 16.5 g
- Cholesterol: 39.1 mg
Natalia says
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