Mediterranean Baked Cod

Introduction

Some recipes feel like a mini-vacation, and this Mediterranean Baked Cod is one of them. I turn to this dish on busy weeknights when I need something nourishing and fast without sacrificing flavor. The combination of flaky fish, bright vegetables, and a crisp, herby crust is endlessly satisfying. My take: I often add a few extra cherry tomatoes because they burst and create a light, delicious sauce at the bottom of the pan.

This is a recipe you can count on. It uses simple, accessible ingredients and comes together in a single baking dish, which makes cleanup incredibly easy. The method is straightforward enough for a beginner, but the results are impressive enough for guests. It’s a healthy, vibrant meal that brings a bit of sunshine to the table any time of year.

Mastering the Cod Crust

A great crust adds both flavor and texture, turning a simple baked fish into a standout dish. The key is to start with a well-seasoned breadcrumb mixture. The lemon zest and fresh parsley bring brightness that cuts through the richness of the olive oil. To ensure the crust adheres properly, pat your cod fillets dry with a paper towel before topping them. Press the breadcrumb mixture down gently but firmly. For an extra crisp, golden-brown finish, you can lightly toast the breadcrumbs in a dry skillet for 2-3 minutes over medium heat before mixing them with the other ingredients. This step evaporates moisture and jump-starts the browning process.

Vegetable Variations

While this recipe calls for cherry tomatoes and zucchini, it’s incredibly versatile. Think of it as a template you can adapt to what’s in season or what you have on hand. In the spring, tender asparagus spears or sliced fennel would be wonderful additions; just be sure to cut them into pieces that will cook in about 20 minutes. In the summer, sliced bell peppers of any color add sweetness and a vibrant look. During cooler months, you could use thinly sliced red onion or even small broccoli florets. The goal is to choose vegetables that roast well and complement the delicate flavor of the cod without overpowering it.

Olive Oil Selection

Not all olive oils are created equal, and a quality extra virgin olive oil can significantly elevate this dish. Since the oil is used for both roasting the vegetables and enriching the crust, its flavor is a key component. For a dish with Mediterranean roots, I recommend using an oil from that region, such as one from Greece, Italy, or Spain. A Greek olive oil might offer a peppery, robust flavor, while an Italian one could be fruitier. You don’t need the most expensive bottle, but choosing a good-quality extra virgin olive oil will add a noticeable depth and authenticity that a standard cooking oil just can’t match.

Recipe Overview

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Servings: 4 servings
• Difficulty: Easy

Ingredients

• 500g (about 4 fillets, 125g each) cod fillets
• 60g (1/2 cup) breadcrumbs, gluten-free if needed
• 15g (1/4 cup) fresh parsley, chopped
• Zest of 1 lemon
• 300g (2 cups) cherry tomatoes, halved
• 150g (1 medium) zucchini, sliced
• 30ml (2 tablespoons) extra virgin olive oil
• 5g (1 teaspoon) salt, to taste
• 2.5g (1/2 teaspoon) black pepper, freshly ground
• 6g (1 tablespoon) Mediterranean spices, such as oregano or thyme

Step-By-Step Instructions

1. Preheat the Oven

   Place a rack in the center of your oven and preheat to 400°F (200°C). Starting with a properly heated oven ensures the fish and vegetables cook evenly and in the time specified.

2. Prepare the Baking Dish

   Lightly grease a baking dish with a small amount of olive oil to prevent the ingredients from sticking. Arrange the cod fillets in a single layer in the center of the dish.

3. Mix the Crust Ingredients

   In a small bowl, combine the breadcrumbs, chopped parsley, lemon zest, and half of the Mediterranean spices. Sprinkle this mixture evenly over the cod fillets, pressing gently with your fingers or a spoon so it adheres.

4. Add the Vegetables

   Arrange the halved cherry tomatoes and sliced zucchini around the cod. Drizzle everything with the remaining olive oil and season with the salt, pepper, and remaining Mediterranean spices. Gently toss the vegetables to coat them evenly.

5. Bake the Dish

   Place the baking dish in the oven and bake for 15–20 minutes. The fish is done when it becomes opaque and flakes easily when prodded with a fork. The vegetables should be tender and lightly browned at the edges.

6. Check for Doneness

   For complete accuracy, use an instant-read thermometer to check the thickest part of a cod fillet. It should register 145°F (63°C). If it’s not quite there, return it to the oven for another 2–3 minutes.

7. Rest and Serve

   Remove the dish from the oven and let it rest for a minute. This brief rest allows the juices in the fish to redistribute, making it more tender. Garnish with a bit more fresh parsley before serving, if desired.

Substitutions & Variations

• For a low-carb and gluten-free alternative, swap the breadcrumbs for 60g (1/2 cup) of almond flour.
• Place thin lemon slices directly on top of the cod fillets before baking for an extra burst of citrus flavor.
• Add a pinch of red pepper flakes to the breadcrumb mixture for a gentle, warming heat.

If you enjoy this dish, try our Baked Chicken Veggie Meal Prep for a perfect pairing or next-weeknight option.

Make-Ahead, Storage & Reheat

Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the cod and vegetables in an oven-safe dish and warm gently at 350°F (175°C) for about 10 minutes, or until heated through. This helps restore some of the crust’s texture.

Nutrition

• Serving Size: 1 cod fillet with vegetables
• Per Serving: 320 calories, 32g protein, 14g fat, 12g carbs
• Per 100g: 160 calories, 16g protein, 7g fat, 6g carbs

Estimates only.

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