Easy Mediterranean Style Baked Cod Recipe

Inside: ​This delicious mediterranean style baked cod recipe is easy, delicious, fast, very filling, and loaded with nutrients that are an essential part of a healthy diet. 

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I love delicious fish recipes. Whether it is include in a soup, like this recipe, in tacos, like this one, or as a main dish like the one I am sharing today, fish fillets are one of my favorite ingredients. I grew up in a coastal city in Mexico, so that may be one reason why I am such a fan, and it is also how I learned to make many tasty recipes using different types of fish, including cod fish, which we will use today. 

Recipes using cod fillets are lighter than other protein sources, and are ideal for lunch, dinner, or really any other time. They are a healthy protein, and include many other nutrients that are essential to our ongoing health. Another great thing is that they are very filling and can serve a large group of people. 

Fish is full of lean protein – it may surprise you that a single cod fillet can have between 25 and 30 grams of protein! They are low fat also and don’t have any carbs, so it is ideal to accompany them with another carbs source like cauliflower rice, or as part of fish tacos using gluten and grain free tortillas which you can learn how to make here. You can also buy the tortillas already made here. 

Those of us who are practicing an anti-inflammatory diet always are on the lookout for recipes and ingredients that provide vitamin and minerals that can calm down our nervous system, and fish is a great option for that and to help our digestive systems. 

There are virtually unlimited ways to make fish, because there are so many different types. For example, in my fish tacos recipe I used halibut, and in my fish stew recipe, I used mahi mahi. Those options are great and you should check them out if you are looking for a different fish recipe to try. I have to say though a flaky cod fillet is still one of my favorites. 

In this recipe, I am using cod, but you can always replace the fish in this recipe with a different variety based on your personal preferences and health needs, and you will still have great results. 

What are some health benefits of cod?

Cod is a white fish that is found in the Atlanic ocean (atlantic cod), and in the Pacific ocean (pacific cod). Atlantic cod is very commonly found near Portugal and Spain, which is why many of the best cod recipes originate from that region. 

It has many different health benefits that are great for many diets including an anti-inflammatory diet. For example, it has omegas 3, selenium, and Vitamin D, which are great for cellular regeneration and also help reduce inflammation. 

Aside from that, cod contains vitamin b-12, b-1, b-2, b-6, and b-9. These can help our organ function, break down fats, and produce red blood cells. Finally, cod is rich in sodium, phosphorous, and potassium. That is why it is a great choice when you are looking for a healthy meal and is a great way to include these important nutrients in your diet. 

In my opinion, the best way to enjoy cod is when it is super fresh. That said, there are options for consuming it as a dry and salted snack or meal as well. If you have issues with high blood pressure, it is usually best however to avoid salty foods. 

How do you make Mediterranean-Style Baked Cod?

This easy baked cod recipe incorporates a tasty, but simple seasoning to give it extra flavor. For example, it include salt, black pepper, lemon zest, oregano, and cayenne pepper if you want to give it an extra kick. 

For this specific recipe, I am using Mediterranean flavors common in the popular mediterranean diet, which includes whole grains, vegetables, legumes, fruits, dryied fruits, seeds, and a variety of herbs and spices. The Mediterranean diet has gained popularity since some studies have shown that people practicing it have less risk of heart disease. 

The diet includes white meats, like fish, in addition to nuts, olive oil, and other healthy fats. 

To make this recipe, you will gather the following simple ingredients:

• 3 cod fillets (or you can replace it with another type of mild white fish)
• Salt, Pepper, cayenne pepper, and cumin to taste
• 1 teaspoon of Oregano
• 1 teaspoon of lemon zest
• 1 tablespoon of olive oil 
• 1/2 cup of cherry tomatoes
• 1/2 cup of chopped leeks
• 1/2 cup of sliced red onions
• 1/2 cup of green or black olives
• 3 sprigs of dill
• Feta cheese (optional)

You will also be making a sauce to serve over the top of the fish, and you will need these ingredients:

• 1 tablespoon of olive oil
• 1 1/2 tablespoon of apple cider vinegar
• salt and pepper to taste

Cod is a delicate fish with a mild flavor, so you will want to treat it carefully as you cook it. 

To start, season the fish with the salt, pepper, and cumin to taste. Then, put the fillets on a baking sheet or other baking dish, that has been covered in wax paper and a small amount of olive oil. 

​In a separate small bowl or medium bowl, add all of the vegetables and season with additional salt, pepper, and cumin. 

Add the vegetables to the baking sheet and drizzle the remaining olive oil over the top, along with the lemon zest, oregano, cayenne pepper, feta cheese, and fresh dill. You can also add fresh lemon slices at this point if you desire. 

Bake in a preheated oven at 400 degrees fahrenheit for 20 minutes or until the fish is cooked to your desired doneness. 

For the sauce, mix all of the ingredients well and drizzle over the fish before serving. 

This is a perfect way to enjoy this versatile fish on busy weeknights. It goes perfectly with a greek salad or any other healthy side dish or side salad. This is a meal that can feed the whole family and that everyone will love.

Let me know in the comments below how it turns out.