Mediterranean Diet Baked Cod with Mixed Vegetables

Elevate your weeknight dinner with this Mediterranean Diet Baked Cod with Mixed Vegetables—a vibrant, wholesome dish that’s as nutritious as it is flavorful. Flaky cod fillets are seasoned to perfection and paired with a colorful medley of zucchini, red bell pepper, cherry tomatoes, and red onion, all roasted together in heart-healthy olive oil and zesty lemon juice. Infused with aromatic dried oregano, thyme, and fresh garlic, this one-pan wonder is a breeze to prepare, taking just 15 minutes of prep time before the oven works its magic. Perfect for a healthy Mediterranean diet, this low-carb, gluten-free recipe is ideal for a light dinner that doesn’t skimp on bold, fresh flavors. Garnished with parsley and served straight from the oven, it’s a surefire way to bring the bright, sunny flavors of the Mediterranean to your table.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces cod fillets
• 1 large zucchini
• 1 large red bell pepper
• 1 cup cherry tomatoes
• 1 small red onion
• 3 cloves garlic cloves
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon lemon zest
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Rinse the cod fillets under cool water and pat them dry with paper towels. Set aside.

Step 3

Slice the zucchini into half-moons, dice the red bell pepper, halve the cherry tomatoes, and slice the red onion thinly. Mince the garlic cloves.

Step 4

In a large mixing bowl, add the zucchini, red bell pepper, cherry tomatoes, red onion, and garlic. Pour 2 tablespoons of olive oil, 1 tablespoon of lemon juice, lemon zest, oregano, thyme, salt, and black pepper over the vegetables. Toss until everything is well coated.

Step 5

Spread the vegetable mixture evenly into a baking dish or sheet.

Step 6

Lay the cod fillets on top of the vegetable mixture. Brush the remaining tablespoon of olive oil and the last tablespoon of lemon juice evenly over the cod fillets.

Step 7

Sprinkle a little more salt and pepper over the top for extra flavor.

Step 8

Place the dish in the preheated oven and bake for about 20-25 minutes, or until the cod fillets are opaque and flake easily with a fork.

Step 9

Once done, remove the dish from the oven, and garnish with freshly chopped parsley.

Step 10

Serve the baked cod immediately alongside the roasted vegetables and enjoy!

Nutrition Facts

Serving size	(1558.2g)

Amount per serving	% Daily Value*
Calories	1271.4

Total Fat 49.6g	0%
Saturated Fat 7.7g	0%
Polyunsaturated Fat 4.2g
Cholesterol 344mg	0%
Sodium 5196.2mg	0%
Total Carbohydrate 51.7g	0%
Dietary Fiber 10.7g	0%
Total Sugars 32.1g
Protein 151.8g	0%

Vitamin D 320IU	0%
Calcium 273.8mg	0%
Iron 7.1mg	0%
Potassium 4846.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.4%

Protein: 48.2%

Carbs: 16.4%