Description
This Mediterranean Cod recipe features tender cod filets baked alongside a medley of fresh vegetables, seasoned with a flavorful Greek Mediterranean blend, olives, feta cheese, and fresh basil. It’s a light, healthy, and vibrant dish perfect for a wholesome dinner.
Ingredients
Scale
Fish
- 4 cod filets
- 1 teaspoon dried Greek Mediterranean blend
- 1 tsp salt
- 1 tsp ground black pepper
- 3 tablespoons olive oil, divided
Vegetables and Other Ingredients
- 1 cup cherry tomatoes
- 12–15 fresh asparagus, trimmed
- ½ cup artichoke hearts
- ½ cup olives, sliced
- ⅓ cup red onion, sliced
- 2 tablespoons crumbled feta cheese
- Fresh basil, to garnish
- Lemon wedges, to serve
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C) to prepare for roasting the cod and vegetables.
- Prepare Cod: Pat the cod filets dry with a kitchen towel to remove excess moisture, which helps with seasoning adherence and cooking.
- Season Cod: In a small bowl, combine the Greek Mediterranean blend, salt, and black pepper. Sprinkle half of this seasoning mix evenly over the cod filets. Drizzle 1 tablespoon of olive oil over the fish and set aside.
- Prepare Vegetables: Place the cherry tomatoes, trimmed asparagus, artichoke hearts, sliced olives, and red onion in a baking dish. Sprinkle the remaining seasoning mix and drizzle the remaining 2 tablespoons of olive oil over the vegetables, then toss everything together to coat.
- Initial Roast: Roast the vegetables alone in the preheated oven for 10 minutes to start softening them.
- Add Cod & Roast: After 10 minutes, place the seasoned cod filets on top of the vegetables in the baking dish. Return to the oven and bake for an additional 10-12 minutes until the cod is fully cooked and flakes easily with a fork.
- Rest & Garnish: Remove the dish from the oven and let it rest for 10 minutes. Garnish the cod and vegetables with crumbled feta cheese and fresh basil leaves. Serve warm with lemon wedges for squeezing over the dish.
Notes
- Use Fresh Cod: Fresh cod filets maintain shape better and have a sweeter flavor compared to frozen ones.
- Dry Completely: Pat the cod dry thoroughly with paper towels before seasoning to help the seasoning stick and avoid sogginess.
- Avoid Overcooking: Cod is done when it flakes easily; overcooking can lead to dryness and a tough texture.
- Serve Immediately: This dish tastes best served fresh and hot right out of the oven to enjoy optimal flavor and texture.
Nutrition
- Serving Size: 1 cod filet with vegetables (approx. 1/4 of recipe)
- Calories: 320 kcal
- Sugar: 5 g
- Sodium: 650 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 4 g
- Protein: 35 g
- Cholesterol: 70 mg
