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5.0 from 12 votes

Easy Recipe for Baked Cod (Blue Zone Meal)

This delicious recipe for baked cod is Greek-inspired with Greek dressing and is considered a healthy Blue Zone meal.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4
Calories: 718 kcal
Course: Main Course
Cuisine: Greek

Ingredients

  • 1 can (14-19oz) butter beans, drained and rinsed
  • 1 red bell pepper, cut into 1/2 inch pieces
  • 1 small-medium zucchini, cut into 1/2 inch rounds
  • 1/2 small red onion, 1/2 inch slices
  • 10 garlic cloves, smashed
  • 2 cups chopped eggplant (1/2 inch pieces)
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp pepper
  • 4 cod filets (5-6oz each)
For the Greek dressing
  • 1/2 cup olive oil
  • 1/2 tbsp dried oregano
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • juice of one lemon
  • 1/2 tbsp red wine vinegar
  • 2 small garlic cloves, pressed
  • 1 lemon, sliced into 8 rounds
For the toppings
  • 2 tbsp pumpkin or sunflower seeds
  • 1/4 cup minced fresh dill
  • tzatziki for serving if desired (use our delicious tzatziki recipe)

Instructions

    Cup of Yum
  1. Preheat the oven to 400F. To a parchment-line baking sheet add rinsed butter beans, sliced pepper, chopped zucchini, sliced onion, smashed garlic cloves, chopped eggplant, olive oil, salt and pepper. Toss together to make sure everything is coated with the olive oil and roast for 18-22 minutes or until the eggplant is tender.
  2. Remove the baking sheet from the oven and add the cod filets to the pan, placing each one on top of the vegetables. Drizzle the Greek dressing over each of the cod filets, keeping a 1/4 cup of the dressing aside for finishing the dish. Top each cod filet with 2 lemon slices.
  3. Put the baking sheet back in the oven and bake for an additional 10 minutes or until the fish flakes easily with a fork and is done to your liking.
  4. Once the cod is done, sprinkle the minced dill and seeds over the entire pan and drizzle the cod with the leftover dressing. Serve each piece of cod along with the roasted vegetables and tzatziki on the side.

Notes

  • This recipe is also delicious to meal prep for lunch during the week.
  • If you love this recipe you’re sure to love our Greek Baked Tilapia Recipe (one sheet pan) and our One Pan Oven Baked Fish and Tomatoes too.

Nutrition Information

Calories 718kcal (36%) Carbohydrates 59.1g (20%) Protein 42.1g (84%) Fat 37g (57%) Saturated Fat 5.5g (28%) Polyunsaturated Fat 5.7g Monounsaturated Fat 25.6g Cholesterol 74.8mg (25%) Sodium 1112.7mg (46%) Fiber 10.3g (41%) Sugar 8.2g (16%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 718

% Daily Value*

Calories 718kcal 36%
Carbohydrates 59.1g 20%
Protein 42.1g 84%
Fat 37g 57%
Saturated Fat 5.5g 28%
Polyunsaturated Fat 5.7g 34%
Monounsaturated Fat 25.6g 128%
Cholesterol 74.8mg 25%
Sodium 1112.7mg 46%
Fiber 10.3g 41%
Sugar 8.2g 16%

* Percent Daily Values are based on a 2,000 calorie diet.