Recipe: Mediterranean Herbed Cod

This protein- and antioxidant-rich baked cod dish is hearty, comforting, and simple to prepare. The tomatoes and Mediterranean herbs add a savory and fresh flavor to this meal. Serve with crusty whole grain bread, as you’ll want to soak up all the wonderful juices.

Prep time: 10 minutes
Total time: 30–35 minutes
Serves: 4

Ingredients

• 2 tablespoons extra virgin olive oil, divided
• 1 teaspoon minced garlic (approximately 1 clove)
• 16 ounces organic grape or cherry tomatoes, halved
• 2 tablespoons pitted and chopped Kalamata olives
• 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
• 1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme
• ½ tablespoon chopped fresh basil or ½ teaspoon dried basil, plus more for garnish
• Kosher salt
• Ground black pepper
• 1 ½ pounds thick-cut cod fillet (or other mild white fish like Chilean sea bass, mahi mahi, pollock, or haddock), patted dry

Instructions

Preheat oven to 350 degrees F.

Heat 1 tablespoon extra virgin olive oil in a medium sauté pan over medium heat. Add garlic, stirring frequently, until lightly browned, about 2 minutes. Add tomatoes and olives. Reduce heat to low and continue cooking, stirring occasionally, until tomatoes have softened, about 5 minutes. Remove from heat. Stir in fresh herbs. Add salt and pepper to taste, if desired.

Lightly oil a baking sheet or dish with the remaining tablespoon of extra virgin olive oil. Place cod in the center and top with the warm tomato and herb mixture.

Bake fish for approximately 15–20 minutes (cook time will vary depending on the thickness of your fish fillet). Check often, as thicker fillets may require additional time. The fish will be opaque when cooked through and will flake easily with a fork when twisted in the thickest part of the fillet. Insert a meat thermometer in the center of the thickest part of the fillet, measuring for a safe internal temperature of 145 degrees F.

Remove from oven. Garnish with fresh basil leaves, if desired.

Serve with a green leafy salad and crusty whole grain bread or rolls.

Recipe notes:

• The thickest part of the fillet, also called the “captain’s cut,” is the loin of the fish fillet—and often considered the best part of the fish.
• If using frozen cod, thaw in the fridge overnight. Prior to baking, pat very dry.

Nutrition facts per serving

Calories: 220 / Total Fat: 9g (12% DV) / Saturated Fat: 1.5g (8% DV) / Trans Fat: 0g / Cholesterol: 65mg (22% DV) / Sodium: 160mg (7% DV) / Total Carbohydrate: 10g (4% DV) / Dietary Fiber: 2g (7% DV) / Total Sugars: 1g / Added Sugar: 0g (0% DV) / Protein: 28g / Vitamin D: 1mcg (6% DV) / Calcium: 31mg (2% DV) / Iron: 1mg (6% DV) / Potassium: 297mg (6% DV)

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