Description
This Healthy Oven Baked Cod is the perfect balance of deliciousness and nutrition. Flaky cod fillets are paired with vibrant tomatoes, fresh herbs, and a zesty lemon dressing to create a wholesome dish that’s easy to prepare. Whether you’re looking for a quick weeknight dinner or a stunning centerpiece for a special meal, this recipe is sure to impress. Ready in just 30 minutes, it’s low-carb, gluten-free, and packed with protein.
Ingredients
Scale
- 6 cod fillets (6 oz. each)
- 2 tablespoons olive oil
- 1 teaspoon black pepper
- ½ teaspoon salt
- 2 cups grape tomatoes, multi-colored
- 6 cloves garlic, sliced
- ½ cup fresh basil, chopped
- ¼ cup fresh cilantro, chopped
- ¼ cup lemon juice
- ½ teaspoon salt
- ½ teaspoon fresh ground black pepper
- ½ teaspoon chili flakes (optional)
Instructions
-
Preheat the Oven:
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper or grease it lightly with olive oil.
-
Prepare the Cod Fillets:
- Arrange the cod fillets neatly on the prepared baking sheet.
- Drizzle 2 tablespoons of olive oil over the fillets.
- Sprinkle 1 teaspoon of black pepper and ½ teaspoon of salt evenly over the fillets. Set aside.
-
Prepare the Vegetables and Herbs:
- In a large mixing bowl, combine the grape tomatoes, sliced garlic, chopped basil, and cilantro.
- Drizzle the mixture with 2 tablespoons of olive oil and ¼ cup of lemon juice.
- Add ½ teaspoon of salt, ½ teaspoon of black pepper, and ½ teaspoon of chili flakes (if using). Toss to coat evenly.
-
Bake the Cod:
- Spread the tomato and herb mixture evenly around the cod fillets on the baking sheet.
- Place the baking sheet in the preheated oven and bake for 15-20 minutes, or until the cod is opaque, flakes easily with a fork, and the tomatoes are softened and caramelized.
-
Serve:
Notes
- Fish Substitutes: This recipe works beautifully with other types of fish like salmon, halibut, or tilapia. Adjust the cooking time as needed.
- Storage: Store leftovers in an airtight container in the fridge for up to 2 days.
- Freezing: While fresh cod is ideal, you can freeze cooked leftovers for up to 1 month. Reheat gently to avoid drying out the fish.
- Customizations: Feel free to add other vegetables like zucchini, bell peppers, or asparagus for extra flavor and nutrition.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Oven-Baked
- Cuisine: Mediterranean