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Mediterranean Baked Cod Recipe

Mediterranean baked cod

This baked cod recipe carries the flavors of the Mediterranean.

It calls for either cod or haddock. Either fish would be perfect because the fillets are not too thin and both fish are mild tasting.

This recipe for baked cod fish is already super healthy, with the inclusion of lemon, rosemary and vegetables.

That said, the recipe says to use either butter or oil. I think this recipe is tasty, healthier and more authentic if you use olive oil, so I would use that. Butter is delicious though!

Mediterranean Baked Cod

Mediterranean Baked Cod Recipe

This baked cod recipe uses either cod or haddock. Either would be delicious with these Mediterranean flavors.
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Main Course
Cuisine Mediterrarean
Servings 4 Servings
Calories 190 kcal

Ingredients
 
 

  • 1 tablespoon butter, or olive oil
  • 1 pound cod, or haddock fillets
  • 2 cups tomatoes, fresh, chopped
  • 2 cups onion, sweet, chopped
  • 1 zucchini, small, cut in half lengthwise and chopped
  • 3 tablespoons fresh rosemary, chopped
  • 1 lemon, halved
  • 1 teaspoon sea salt
  • 1 tablespoon butter, or olive oil
  • 1/2 cup black olives, optional

Instructions
 

  • Preheat the oven to 450ºF (230ºC).
  • Rinse the fish fillets and pat them dry. Lay the fillets flat in a baking dish. Squeeze the juice of one lemon over the fillets. Sprinkle with sea salt.
  • In a skillet, saute the onion with butter or olive oil until tender and softened, but not browned. Combine the onion, tomatoes, rosemary and juice from the remaining lemon half. Spoon this mixture over the fish filets.
  • Bake for 4 to 6 minutes per 1/2 inch (1 cm) thickness of fish, until the fish is opaque. Remove from the oven and let sit for 5 minutes before serving.

Nutrition

Calories: 190kcalCarbohydrates: 16gProtein: 23gFat: 4gSaturated Fat: 1gCholesterol: 50mgSodium: 949mgPotassium: 972mgFiber: 4gSugar: 8gVitamin A: 934IUVitamin C: 42mgCalcium: 84mgIron: 1mg
Tried this recipe?Let us know how it was!

Garnish the dish with black olives if you desire. Serve over boiled potatoes or rice.

Serves 4.

This is a perfect diabetic recipe, with healthy fats, fish and vegetables.

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Mediterranean Baked Cod

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