Mediterranean Baked Cod Fillet

Flaky cod fillets baked with bright tomatoes, briny olives, and savory feta cheese, accompanied by a fragrant lemon herb rice pilaf and crisp steamed green beans.

• Prep: 20 min
• Cook: 30 min
• Total: 50 min
• Servings: 2
• Cuisine: Greek
• Difficulty: Easy
• Cost: $7.69/serving

Dietary

• Gluten-Free
• Nut-Free
• Egg-Free
• High-Protein
• Low-Sugar

Tags

• bake
• healthy
• fresh
• savory
• tangy
• quick

Ingredients

• 2 cod fillets (6 ounce)
• 0.5 cup cherry tomatoes (halved)
• 0.25 cup Kalamata olives (pitted and halved)
• 0.25 cup feta cheese (crumbled)
• 1 teaspoon dried oregano
• 2 tablespoon olive oil (divided)
• 0.5 lemon (thinly sliced)
• 0.25 teaspoon salt (plus more to taste)
• 0.125 teaspoon black pepper (plus more to taste)
• 0.75 cup white rice (uncooked)
• 1.5 cup chicken broth
• 1 tablespoon fresh dill (chopped)
• 0.5 pound green beans (trimmed)
• 1 clove garlic (minced)

Instructions

1. Preheat oven to 400°F. Lightly grease a small baking dish (e.g., 9x13 inch). Place cod fillets in the baking dish.
2. In a small bowl, combine halved cherry tomatoes, pitted and halved Kalamata olives, crumbled feta cheese, dried oregano, 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Spoon this mixture over and around the cod fillets. Arrange lemon slices on top of the cod.
3. Bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork (internal temperature of 145°F).
4. While cod bakes, prepare the rice pilaf: In a small saucepan, heat 1 tablespoon olive oil over medium heat. Add uncooked white rice and sauté for 1-2 minutes until lightly toasted. Pour in chicken broth, bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until liquid is absorbed and rice is tender. Stir in chopped fresh dill and a squeeze of fresh lemon juice from the remaining half lemon, if desired.
5. For the green beans: Steam trimmed green beans until tender-crisp, about 5-7 minutes. You can use a steamer basket over boiling water or microwave with a splash of water in a covered dish. Toss with minced garlic, salt, and pepper to taste.
6. Serve baked cod immediately with lemon herb rice pilaf and steamed green beans.

Notes

Ensure cod is not overcooked to maintain its flaky texture. The lemon slices add flavor, but you can remove them before eating if preferred.

Nutrition (per serving)

• Calories: 609
• Protein: 34.8 g
• Carbohydrates: 66.4 g
• Fat: 21.1 g
• Fiber: 6.5 g
• Sodium: 2287 mg
• Saturated Fat: 4.5 g
• Sugar: 3.1 g
• Cholesterol: 86 mg