Baked Cod with Lemon-Oregano Lentils

Flaky oven-baked cod fillets seasoned with fragrant Mediterranean herbs, served atop a warm bed of tender lentils and diced zucchini.

• Prep: 15 min
• Cook: 22 min
• Total: 37 min
• Servings: 6
• Cuisine: Mediterranean
• Difficulty: Easy
• Cost: $3.90/serving

Dietary

• Pescatarian
• Gluten-Free
• Dairy-Free
• Egg-Free
• Nut-Free
• Soy-Free
• Low-Fat
• Low-Sugar
• Low-Cholesterol
• Low-Saturated-Fat
• High-Protein
• Low-Calorie

Tags

• bake
• healthy
• fresh
• tangy

Ingredients

• 1.5 pound cod fillet (skinless, cut into 6 portions)
• 2 can brown lentils (rinsed and drained)
• 3 zucchinis (diced into 1/2-inch pieces)
• 1.5 tablespoon olive oil
• 3 tablespoon lemon juice (freshly squeezed)
• 1.5 teaspoon dried oregano
• 1 teaspoon garlic powder
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper (freshly ground)
• 0.25 cup fresh parsley (chopped)

Instructions

1. Preheat your oven to 400°F. In a 9x13-inch baking dish, toss the drained brown lentils and diced zucchini with 1 tablespoon of olive oil, 1 tablespoon of lemon juice, 1 teaspoon of dried oregano, 1/2 teaspoon of garlic powder, and half the salt and pepper.
2. Arrange the cod fillets directly on top of the seasoned lentil and vegetable mixture.
3. Brush the cod with the remaining 1/2 tablespoon of olive oil and drizzle with 1 tablespoon of lemon juice. Season the fillets with the remaining oregano, garlic powder, salt, and pepper.
4. Bake uncovered for 18 to 20 minutes until the cod reaches an internal temperature of 145°F and flakes easily with a fork.
5. Drizzle the remaining tablespoon of fresh lemon juice across the dish, sprinkle with chopped parsley, and divide into portions.

Notes

Cod reheats gently in a microwave on 50% power to preserve moisture.

Nutrition (per serving)

• Calories: 331
• Protein: 31.9 g
• Carbohydrates: 42.1 g
• Fat: 3.6 g
• Fiber: 7.8 g
• Sodium: 543 mg
• Saturated Fat: 0.5 g
• Sugar: 3.7 g
• Cholesterol: 50 mg