Recipe of the Month: Mediterranean Baked Cod

By Kati Epps – July 1, 2022

Serves 6

130.2 calories, 4 carbohydrates, 3 fat, 21 protein


1.5 lbs cod (or other white fish like halibut)

1 tsp extra virgin olive oil

1 lemon, juiced and separated

8 oz cherry tomatoes, halved

3 oz pitted olives, halved (I used kalamata olives and green olives)

3 tbsp red onion, minced

5 cloves garlic, minced

1 tbsp fresh thyme leaves or 1 ½ tsp dry thyme

2 tsp dry oregano

6 cups fresh baby spinach


  1. Preheat the oven to 425 degrees F. 
  2. Pat the fish dry and season with salt and pepper on both sides. Brush a 9 ½ x 13-inch baking dish with a little extra virgin olive oil and put the fish in it. Squeeze ½ lemon juice all over the top of the fish. 
  3. In a medium mixing bowl, combine the tomatoes, olives, onions, garlic and spices. Add a very small pinch of salt and ground pepper. Add a generous drizzle (about 3 tablespoons extra virgin olive oil) and toss to combine. 
  4. Pour the tomato and olive mixture over the fish. Bake in the heated oven for 15 to 20 minutes (this will depend on the thickness of your fish). 
  5. Remove from the heat and serve over fresh baby spinach.

This fish is great served with brown rice, whole-wheat spaghetti or quinoa tabouli (pictured).


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