Mediterranean Baked Cod with Lemon: A Flavorful and Healthy Delight

Embark on a culinary journey to the sun-kissed shores of the Mediterranean with this exquisite baked cod recipe. Infused with bright lemon, aromatic herbs, and the richness of olive oil, this dish is not only incredibly delicious but also remarkably healthy and easy to prepare. Perfect for a weeknight dinner or a sophisticated gathering, this Mediterranean baked cod will undoubtedly impress your family and friends.

## Why You’ll Love This Recipe

* **Flavorful and Aromatic:** The combination of lemon, garlic, oregano, and olive oil creates a symphony of flavors that perfectly complements the delicate taste of cod.
* **Healthy and Nutritious:** Cod is a lean source of protein, packed with essential nutrients and omega-3 fatty acids. The Mediterranean diet, known for its health benefits, emphasizes fresh ingredients and healthy fats.
* **Easy to Prepare:** This recipe requires minimal prep time and only a handful of ingredients, making it ideal for busy weeknights.
* **Versatile:** You can easily customize this recipe by adding your favorite vegetables or herbs.
* **Elegant and Impressive:** This dish is beautiful enough to serve at a dinner party, yet simple enough to make for a casual family meal.

## Ingredients You’ll Need

* **Cod Fillets:** 4 (6-8 ounce) cod fillets, skin on or off
* **Lemon:** 1 large, thinly sliced, plus 2 tablespoons of lemon juice
* **Olive Oil:** 4 tablespoons, extra virgin
* **Garlic:** 4 cloves, minced
* **Dried Oregano:** 2 teaspoons
* **Fresh Parsley:** 2 tablespoons, chopped (plus extra for garnish)
* **Salt:** To taste
* **Black Pepper:** To taste
* **Optional Vegetables:** Cherry tomatoes, Kalamata olives, bell peppers, zucchini, artichoke hearts
* **Optional Herbs:** Fresh thyme, rosemary

## Equipment

* Baking dish (9×13 inch)
* Cutting board
* Knife
* Lemon juicer (optional)
* Small bowl
* Measuring spoons and cups

## Step-by-Step Instructions

### Step 1: Prepare the Cod Fillets

* Preheat your oven to 400°F (200°C). While the oven is heating, prepare the cod fillets.
* Rinse the cod fillets under cold water and pat them dry with paper towels. This will help them to brown nicely in the oven.
* Check for any pin bones and remove them with tweezers or pliers if necessary.
* Season the cod fillets with salt and pepper on both sides.

### Step 2: Make the Lemon-Herb Marinade

* In a small bowl, whisk together the olive oil, minced garlic, lemon juice, dried oregano, salt, and pepper. This marinade will infuse the cod with flavor and keep it moist during baking.
* Add the chopped fresh parsley to the marinade and stir to combine. Fresh parsley adds a bright, herbaceous note to the dish.

### Step 3: Arrange the Ingredients in the Baking Dish

* Lightly grease the baking dish with olive oil or cooking spray. This will prevent the cod from sticking to the dish.
* Arrange the lemon slices in a single layer at the bottom of the baking dish. The lemon slices will add flavor and moisture to the cod as it bakes.
* If using optional vegetables, spread them over the lemon slices. Cherry tomatoes, Kalamata olives, bell peppers, zucchini, and artichoke hearts are all excellent additions.

### Step 4: Place the Cod and Drizzle with Marinade

* Place the cod fillets on top of the lemon slices and vegetables (if using). Ensure the fillets are evenly spaced.
* Drizzle the lemon-herb marinade evenly over the cod fillets, making sure to coat each fillet thoroughly. This will infuse the cod with flavor and keep it moist.
* If using fresh thyme or rosemary, sprinkle them over the cod fillets for added aroma.

### Step 5: Bake the Cod

* Bake in the preheated oven for 12-15 minutes, or until the cod is cooked through and flakes easily with a fork. The cooking time will vary depending on the thickness of the cod fillets.
* Check the cod for doneness by gently flaking it with a fork. If it flakes easily and is opaque throughout, it is cooked through. If not, continue baking for a few more minutes.

### Step 6: Garnish and Serve

* Remove the baking dish from the oven and let the cod rest for a few minutes before serving.
* Garnish with fresh parsley and lemon wedges. The fresh parsley adds a pop of color and flavor, while the lemon wedges allow diners to add an extra squeeze of lemon juice if desired.
* Serve immediately and enjoy!

## Tips for Success

* **Use Fresh Cod:** Fresh cod will have a better flavor and texture than frozen cod. If using frozen cod, thaw it completely before cooking.
* **Don’t Overbake:** Overbaking will make the cod dry and tough. Bake until it is just cooked through and flakes easily with a fork.
* **Adjust Seasoning:** Taste the marinade and adjust the seasoning as needed. Add more salt, pepper, or oregano to suit your preferences.
* **Add Vegetables:** Feel free to add your favorite vegetables to this dish. Cherry tomatoes, Kalamata olives, bell peppers, zucchini, and artichoke hearts are all excellent additions.
* **Use Fresh Herbs:** Fresh herbs will add a brighter, more intense flavor to the dish. If using dried herbs, reduce the amount by half.
* **Marinate for Extra Flavor:** For a more intense flavor, marinate the cod fillets in the lemon-herb marinade for 30 minutes before baking.

## Variations

* **Spicy Mediterranean Cod:** Add a pinch of red pepper flakes to the marinade for a spicy kick.
* **Greek Baked Cod:** Add crumbled feta cheese and chopped Kalamata olives to the baking dish for a Greek-inspired twist.
* **Italian Baked Cod:** Use Italian seasoning instead of oregano and add a splash of white wine to the marinade.
* **Garlic Parmesan Baked Cod:** Sprinkle grated Parmesan cheese over the cod fillets before baking for a cheesy, garlicky flavor.
* **Lemon Herb Crusted Cod:** Combine breadcrumbs, lemon zest, herbs, and Parmesan cheese, then press onto the cod fillets before baking.

## Serving Suggestions

This Mediterranean baked cod is delicious served with a variety of sides, including:

* **Roasted Vegetables:** Roasted potatoes, asparagus, or broccoli are all great choices.
* **Quinoa or Couscous:** These grains are a healthy and flavorful alternative to rice.
* **Greek Salad:** A classic Greek salad with tomatoes, cucumbers, olives, and feta cheese is a refreshing accompaniment.
* **Lemon Rice:** Fluffy rice with lemon zest and herbs pairs perfectly with the cod.
* **Crusty Bread:** Serve with crusty bread for soaking up the delicious sauce.

## Nutritional Information (per serving)

* Calories: Approximately 300-400
* Protein: 30-40 grams
* Fat: 15-25 grams
* Carbohydrates: 5-10 grams

(Note: Nutritional information is an estimate and may vary based on specific ingredients and serving sizes.)

## Frequently Asked Questions (FAQ)

**Q: Can I use frozen cod fillets?**
A: Yes, you can use frozen cod fillets. Make sure to thaw them completely before cooking. Pat them dry with paper towels to remove any excess moisture.

**Q: Can I use different types of fish?**
A: Yes, you can substitute other white fish fillets for cod, such as haddock, pollock, or tilapia. Adjust the cooking time accordingly.

**Q: Can I make this dish ahead of time?**
A: You can prepare the marinade and vegetables ahead of time and store them in the refrigerator. Assemble the dish just before baking.

**Q: How long does baked cod last in the refrigerator?**
A: Cooked cod can be stored in the refrigerator for up to 3-4 days.

**Q: Can I freeze baked cod?**
A: While you can freeze baked cod, the texture may change slightly upon thawing. For best results, use it within 2-3 months.

**Q: What is the best way to reheat baked cod?**
A: Reheat baked cod in the oven at 350°F (175°C) until heated through. You can also reheat it in the microwave, but be careful not to overcook it.

## Conclusion

This Mediterranean baked cod with lemon is a healthy, flavorful, and easy-to-make dish that is perfect for any occasion. With its bright flavors and simple preparation, it’s sure to become a family favorite. So, gather your ingredients, preheat your oven, and get ready to enjoy a taste of the Mediterranean!

Enjoy this delightful recipe, and don’t hesitate to experiment with different variations and serving suggestions to create your own unique culinary masterpiece. Bon appétit!