Baked Cod with Mediterranean Spices

Categories > Dairy Free, Dinner, Entrees, Gluten Free, Grain Free, High Protein, Sugar Free

Baked Cod with Mediterranean Spices

easy fish recipes

This just may be the perfect crowd-pleasing summer meal.

When zucchini and tomatoes are fresh at the farmers’ market, you’ll want to buy them up in bushels. That means you’ll have plenty to layer on top of your fresh fish and potatoes.

Then, it’ll all be steeped in Mediterranean flavors like garlic, olive oil, and thyme.

Not only will you impress everyone you’re cooking for with how delicious this is while sipping a crisp white wine al fresco, it’s also a perfect example of why the Mediterranean Diet is known for promoting health and longevity.


4 new or red bliss potatoes, rinsed and scrubbed

2 tablespoons olive oil, divided

4 (5 ounce) cod fillets

2 teaspoons garlic, minced

1 teaspoon dried thyme

1 medium tomato, sliced into 1/4 inch-thick rounds

1 small golden or green zucchini, sliced

1 small yellow onion or shallot, thinly sliced



  1. Fill medium sized saucepan with water and bring to boil. Add potatoes and cook until tender, about 20 minutes. Drain and let cool. Cut into ¼ inch-thick slices.
  2. Preheat oven to 400 F.
  3. Coat baking dish with 1 tablespoon of olive oil.
  4. Lay fillets, skin side down, in baking dish. Evenly rub surface of fillets with garlic and thyme. Season with salt and freshly ground black pepper.
  5. Divide and place potato slices in two rows on top of each cod fillet, overlapping to fit, leaving space for tomato and zucchini in between.
  6. Divide and place tomato slices in middle of each fillet, alternating with zucchini.
  7. Scatter onion on top and drizzle with remaining olive oil.
  8. Bake until fish is opaque throughout, about 20 minutes. Garnish with chopped basil or parsley, if desired.


One big reason to heart it: It’s really good for your heart. Cod and olive oil are both rich sources of omega-3s, fatty acids linked to lower risk of heart disease. And tomatoes contain lycopene, a phytonutrient also known to protect your most important muscle.

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