4.6 from 21 votes
Mediterranean Baked Cod
Mediterranean Baked Cod is a healthy dinner recipe that is high in lean protein and so flavorful! A nutritious meal for any busy weeknight.
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4 Servings
Calories: 352 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
- 4 cod filets 4 to 8 ounces each
- 3 tsp avocado oil
- sea salt
- 4 to 6 Tbsp pesto sauce to taste
- 2 Tbsp capers
- 1/2 cup sun-dried tomatoes drained
- ⅓ cup kalamata olives pitted and sliced
- 4 to 5 Tbsp feta cheese to taste
- lemon slices for serving optional
Instructions
- Preheat the oven to 400 degrees F.
- Pat the cod filets dry using paper towels, then transfer them to a casserole dish, baking sheet, or baking dish. Coat the flesh with avocado oil and sprinkle it with sea salt.
- Spread 1 to 2 tablespoons of pesto sauce over each of the filets. Sprinkle the remaining ingredients (capers, sun-dried tomatoes, kalamata olives, and feta cheese) over the filets.
- Bake on the center rack of the preheated oven for 12 to 16 minutes, or until the fish is cooked through. cod is considered fully cooked when it has reached an internal temperature of 137 degrees Fahrenheit. To verify the temperature, insert an instant read thermometer into the thickest part of the filet and wait until the numbers stop increasing.
- Serve Mediterranean Baked cod with your choice of side dishes and lemon wedges.
Cup of Yum
Notes
- If your cod filets are frozen, thaw them completely before preparing this recipe.
Nutrition Information
Serving
1Fillet (of 4)
Calories
352kcal
(18%)
Carbohydrates
6g
(2%)
Protein
22g
(44%)
Fat
26g
(40%)
Fiber
1g
(4%)
Sugar
3g
(6%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 352
% Daily Value*
| Serving | 1Fillet (of 4) | |
| Calories | 352kcal | 18% |
| Carbohydrates | 6g | 2% |
| Protein | 22g | 44% |
| Fat | 26g | 40% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.