Description
A light, savory cod recipe with Mediterranean vegetables, fresh herbs, and citrus. Perfect for a gluten-free, protein-rich meal with vibrant flavors and tender textures.
Ingredients
1 lb cod fillets
2 tbsp olive oil
1 cup cherry tomatoes
1 small fennel bulb
1 lemon (zest and juice)
4 garlic cloves (minced)
1 tsp oregano
1/2 tsp thyme
1/4 tsp red pepper flakes
1/4 cup Kalamata olives
2 cups baby spinach
1 tbsp butter (optional)
salt
pepper
Instructions
Preheat oven to 400°F (200°C)
Pat cod dry and season with 1/2 tsp salt, pepper, and lemon zest
Thinly slice fennel and halve cherry tomatoes
Toss fennel and cherry tomatoes with olive oil, minced garlic, oregano, thyme, and 1/2 tsp salt
Bake 10 minutes at 400°F
Top cod with fennel-tomato mixture, olives, and remaining lemon juice
Bake 8-10 minutes until cod is flaky and herbs are crisp
Sauté spinach in butter (if using) until wilted
Notes
Use fresh skinless cod fillets for optimal texture
Choose extra virgin olive oil for bold flavor
The butter (optional) adds richness to the spinach; omit if desired
Serve with additional lemon wedges for bright flavor
- Prep Time: 15
- Cook Time: 20
- Category: Healthy Lunch Ideas for Work & School
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 4g
- Sodium: 700mg
- Fat: 18g
- Saturated Fat: 5g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 50mg