Mediterranean Diet Lemon Herb Baked Cod

Elevate your weeknight dinners with this *Mediterranean Diet Lemon Herb Baked Cod*, a light and flavorful meal that's both healthy and satisfying. Tender, flaky cod fillets are infused with a vibrant marinade of olive oil, fresh lemon juice, garlic, and a medley of fragrant herbs like parsley, dill, and oregano. Roasted to perfection alongside sweet cherry tomatoes and rich kalamata olives, this dish boasts a refreshing balance of zesty citrus and savory Mediterranean flavors. Ready in just 35 minutes, it’s a quick, low-carb, and heart-healthy option perfect for busy weeknights or elegant gatherings. Serve it with a crisp green salad or steamed veggies for a complete, nutrient-rich meal that’s as delicious as it is nourishing.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces (about 6 oz each) fresh cod fillets
• 2 tablespoons olive oil
• 3 tablespoons lemon juice
• 1 teaspoon lemon zest
• 3 cloves garlic, finely minced
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh dill, chopped
• 1 teaspoon dried oregano
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 1 cup cherry tomatoes, halved
• 0.5 cup kalamata olives, pitted and halved

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking dish with foil or parchment paper for easier cleanup.

Step 2

Rinse the cod fillets under cold water and pat them dry with paper towels. Place them in the prepared baking dish.

Step 3

In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, chopped parsley, chopped dill, dried oregano, sea salt, and black pepper.

Step 4

Pour the lemon herb mixture evenly over the cod fillets, using a brush or spoon to ensure the fillets are well coated.

Step 5

Scatter the cherry tomatoes and kalamata olives around the cod fillets in the baking dish.

Step 6

Bake in the preheated oven for 15-20 minutes, or until the cod flakes easily with a fork and is opaque in the center.

Step 7

Remove from the oven and let it rest for a couple of minutes before serving.

Step 8

Garnish with additional fresh herbs or lemon wedges if desired, and serve warm alongside a fresh green salad or steamed vegetables.

Nutrition Facts

Serving size	(1048.1g)

Amount per serving	% Daily Value*
Calories	1144.4

Total Fat 60.9g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 292.4mg	0%
Sodium 4282.5mg	0%
Total Carbohydrate 22.3g	0%
Dietary Fiber 7.4g	0%
Total Sugars 5.2g
Protein 126.6g	0%

Vitamin D 272IU	0%
Calcium 230.2mg	0%
Iron 6.0mg	0%
Potassium 3441.9mg	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: 47.9%

Protein: 44.3%

Carbs: 7.8%