Golden cod fish is baked in a large skillet with green olives, red onion, tomatoes, and parsley, and is then topped with feta cheese in this simple and delicious Mediterranean baked cod recipe! It’s healthy, colorful, and ready in 30 minutes!
What Makes This Cod Recipe Different?
There is SO much that you can do with fish, yet I find that a lot of the recipes that show up when you google ‘white fish recipes’ are all the same.
Why is that?
To generalize, white fish is very versatile! You can eat it as it, or you can turn it into a sandwich or a pita pocket. There is just so much that you can do with it! So why are all of the cod recipes I find lemon and butter recipes?
We do use lemon and butter (only 1 tbsp of butter, and it’s optional), but we also bake the fish with ingredients that are frequently used in Mediterranean cooking, like green olives, tomatoes, red onion and parsley.
It’s healthy and every bite is bursting with delicious flavors. I’ve made this recipe 4 times in the past month, and I seriously can not get enough!
How Do You Make This Mediterranean Fish Recipe?
It’s really simple you guys. You can prep it in 5 minutes, and it’s fully cooked and ready to serve in 30 minutes!
Place the cleaned cod fillets in a mixture of oil, lemon and butter and then dredge the fish in a flour and spices mixture. Make sure you reserve the oil butter sauce!
Pan sear the fish in olive oil for about 2 minutes per side, until golden brown.
Remove from the heat and add the butter, oil and lemon sauce to the pan.
Top with the chopped olives, tomatoes, red onion and parsley.
Bake for 20-25 minutes, depending on the thickness of your fillets. When the fish registers 145 degrees F on an instant read meat thermometer, it’s ready! Top with crumbled feta cheese and serve!
What TO Serve It With:
This cod fish recipe can be enjoyed as is, or can be served with a side. I’ve also enjoyed it as a pita pocket, which was absolutely delicious and could be a great lunch idea for leftovers!
What Makes This A Healthy Cod Recipe?
This is a healthy cod fish recipe, and here’s why!
|Cod is a low fat protein source, and is a good source of Omega-3 fatty acids. It’s rich in vitamin B12, which is an important part of your body’s nerve and blood cells
|Parsley is a very rich source of vitamin K, which is very important for blood clotting. It also contains a good amount of vitamin A and flavonoids, which are antioxidants that fight free radicals in the body.
|You can use any type of olive that you want in this recipe! Olives are high in vitamin E and other powerful antioxidants. They are high in the healthy fat oleic acid, which is studied for a variety of health benefits.
|I always recommend getting organic tomatoes. Tomatoes are a great source of vitamin C, potassium, folate and vitamin K. They are also a fairly good source of insoluble fiber.
|Rich in heart healthy fat’s like the monounsaturated fat oleic acid, which has been linked to several health benefits like the potential to help protect against heart disease. (read more HERE) It is also a great source of antioxidants, including the polyphenolic compound oleuropein, a substance that has been found to protect LDL (bad cholesterol) from oxidation. (read more HERE)
|Red onions are very nutrient dense, and are particularly high in vitamin C which is important for immune health. They also contain antioxidants and have potent anti inflammatory properties.
There are also a ton of benefits of the spices that we use!