Description
Lemon Herb Baked Cod with Mediterranean Veggies is a vibrant, healthy one-pan dinner featuring tender, flaky cod fillets baked with a colorful medley of cherry tomatoes, fennel, olives, capers, and fresh herbs. Bursting with zesty lemon and classic Mediterranean flavors, this easy recipe brings a light and nourishing main course to your table in just 30 minutes.
Ingredients
Scale
For the Fish & Veggies
- 1 lb cod fillets, skinless
- 1 pint cherry tomatoes, halved
- 1 small fennel bulb, sliced (or substitute a large shallot or ½ yellow onion)
- ½ cup pitted Kalamata olives
- 3 cloves garlic, thinly sliced
- 1 tbsp capers, drained
For the Marinade & Seasoning
- 2 tbsp extra-virgin olive oil
- Zest and juice of 1 lemon
- 1 tsp dried oregano (or a few sprigs fresh)
- Salt and pepper, to taste
For Finishing
- Fresh parsley, chopped, for garnish
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C) to ensure it’s fully heated and ready for baking.
- Assemble the Dish: Arrange the cod fillets in a baking dish or on a sheet pan. Surround the fish with the halved cherry tomatoes, sliced fennel (or substitute), Kalamata olives, sliced garlic, and capers, distributing them evenly for balanced flavors in every bite.
- Add Marinade & Seasonings: Drizzle the olive oil and lemon juice evenly over everything in the pan. Sprinkle the lemon zest, oregano, salt, and pepper over the fish and veggies. This coats the ingredients with Mediterranean zest and depth.
- Bake the Cod: Bake for 15–20 minutes, or until the tomatoes have softened, fennel is tender, and the cod flakes easily with a fork. Check at the 15-minute mark to avoid overcooking.
- Garnish and Serve: Remove the dish from the oven and immediately sprinkle with fresh chopped parsley. Serve hot, spooning the flavorful veggies and juices over the cod.
Notes
- You can substitute haddock or another mild white fish for cod if desired.
- Use a mandoline for thin, even fennel slices.
- Add a handful of baby spinach or arugula for extra greens.
- Pairs well with couscous, rice, or crusty bread to soak up the juices.
- Leftovers keep well in an airtight container for up to two days.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main-course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 300
- Sugar: 5g
- Sodium: 530mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 11g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 65mg