Healthy Oven Baked Cod: A Flavorful and Nutritious Dish

by

Healthy Oven Baked Cod is a simple and delicious way to enjoy a nutritious meal packed with vibrant flavors. This recipe features tender cod fillets baked with juicy grape tomatoes, fresh herbs, and a hint of lemon, creating a light and refreshing dish. Perfect for a quick weeknight dinner, this baked cod is both healthy and satisfying. In this article, we’ll guide you through the steps to prepare this flavorful dish.

Ingredients

For the Cod

  • 6 cod fillets (6 oz. each)
  • 2 tablespoons olive oil
  • 1 teaspoon black pepper
  • 1/2 teaspoon salt

For the Vegetables and Herbs

  • 2 cups grape tomatoes, multi-colored
  • 2 tablespoons olive oil
  • 6 cloves garlic, sliced
  • 1/2 cup fresh basil, chopped
  • 1/4 cup fresh cilantro, chopped
  • 1/4 cup lemon juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon fresh ground black pepper
  • 1/2 teaspoon chili flakes (optional)

Instructions

Step 1: Preheat the Oven

  1. Preheat your oven to 400°F (200°C).
  2. Prepare a baking sheet by lining it with parchment paper or lightly greasing it with olive oil.

Step 2: Prepare the Cod Fillets

  1. Arrange the cod fillets neatly on the prepared baking sheet.
  1. Drizzle 2 tablespoons of olive oil over the fillets.
  2. Season the fillets with 1 teaspoon of black pepper and 1/2 teaspoon of salt.
  3. Set the fillets aside.

Step 3: Prepare the Vegetables and Herbs

  1. In a large bowl, combine the grape tomatoes, sliced garlic, chopped basil, and chopped cilantro.
  2. Drizzle with 2 tablespoons of olive oil and 1/4 cup of lemon juice.
  3. Season with 1/2 teaspoon of salt, 1/2 teaspoon of fresh ground black pepper, and 1/2 teaspoon of chili flakes (if using).
  4. Toss the mixture gently to coat the vegetables and herbs evenly.

Step 4: Bake the Cod

  1. Spread the tomato and herb mixture evenly around the cod fillets on the baking sheet.
  2. Slide the baking sheet into the preheated oven.
  3. Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork, and the tomatoes are softened and slightly caramelized.

Step 5: Serve

  1. Take out the baking sheet from the oven when ready.
  2. Transfer the cod fillets to serving plates.
  3. Spoon the roasted tomato and herb mixture over the cod fillets.
  4. Garnish with additional fresh basil or cilantro if desired.

Conclusion

Healthy Oven Baked Cod is a delicious and nutritious dish that is easy to prepare and packed with fresh flavors. The combination of tender cod, juicy tomatoes, and fragrant herbs creates a delightful meal that is perfect for any occasion. Enjoy this light and refreshing dish as a quick weeknight dinner or a special meal for guests. With its simple preparation and wholesome ingredients, this baked cod recipe is sure to become a favorite in your household.