This Mediterranean Baked Cod Recipe is the perfect, healthy meal! The whole meal bakes in one pan and takes about 20 minutes to prepare. I’ve chosen wild cod fillets and paired them with a flavorful vegetable medley.
I’ve teamed up with The Marine Stewardship Council (MSC) to support the launch of their Keep It Wild campaign celebrating 20 years of wild, traceable, sustainable seafood. All opinions are my own.
Have a Wild Night In with Oven Baked Cod
One of the ways we can be friendlier toward our planet (and in turn, our health) is to be aware of how the food we put on our plate affects the planet.
Our oceans are proof that too often, as humans, we have an “out of sight, out of mind” mentality.
The truth is, our oceans are filled with plastic. Sea life is threatened by pollution, climate change, and overfishing. If we want our children to have seafood available as a part of a healthy diet, we need to make changes now.
The MSC is actively seeking solutions to the plight our oceans face. One of the ways the MSC protects the oceans is by recognizing seafood suppliers who follow sustainable practices.
I encourage you to go a step further than simply choosing wild seafood when you shop. Look for the MSC blue fish label. This label means the supplier meets strict, science-based guidelines for sustainability. Over 30,000 fresh, frozen and canned seafood products sold around the world now have this certification, including supplements and pet food products!
The MSC is a non-profit organization working to ensure that our oceans are kept healthy and full
of fish for generations to come. One of the ways the MSC is doing that is by setting the most
globally-recognized standard for sustainable fishing. Fish with the blue label can be traced from the ocean to your plate, so you can feel good about your purchase. Choosing seafood with the “Blue Fish” certification means you’re supporting fisherman, fishing communities, and companies that care as much as you do.
This recipe is a part of an awareness campaign to “Have a Wild Night In.”
My oven baked cod recipe is restaurant worthy, and ready in about 25 minutes, start to finish. If you’d like, steam a pot of rice or quinoa to go with it, or just enjoy the fish and veggies as a light meal on its own.
How Do you Bake Cod?
Cod is a flakey whitefish, and buying wild cod means it has such a fresh natural flavor, there isn’t a need to use more than a little flavor booster.
I kept the fish in this recipe very lightly seasoned, as I do with most seafood recipes.
I bake the vegetables on their own for about 10 minutes, and then add the cod for the last 10 minutes, to ensure the fish isn’t overcooked. Baking fish is a simple process, and overcooking it is really the biggest thing to watch out for!
Other Healthy Seafood Recipes:
- Ahi Poke Bowls, by Sunkissed Kitchen
- Blackened Salmon Nicoise Salad, by Sunkissed Kitchen
- Mini Shrimp Tostadas, by Sunkissed Kitchen
- Baked Cod in Roasted Red Pepper Sauce, by Sunkissed Kitchen
Mediterranean Baked Cod
- 2 4 ounce cod fillets
- 1 bell pepper (orange or red), sliced
- 1 cup zucchini sliced
- 1/2 fennel bulb thinly sliced
- 1/2 cup cherry tomatoes halved
- 1/2 cup olives
- 1 tablespoon olive oil
- 1 tablespoon garlic minced
- 1 lemon sliced, to garnish
- sea salt and pepper to taste
- 1 tablespoon balsamic vinegar
- fresh basil, thyme and parsley to garnish, optional
- Preheat oven to 425 degrees F.
- Prepare vegetables, and place them in a 9x13 baking dish. Lightly coat with olive oil and season with salt and pepper.
- Bake the vegetables for 10 minutes, and then remove from the oven.
- Lightly coat the fish fillets with olive oil, and season with salt and pepper. Add the cod fillets onto the baking tray with cooked vegetables.
- Add a lemon slice to the top of the cod fillets, and drizzle the vegetables with balsamic vinegar. Return to the oven for 10-12 minutes, until the cod is cooked through.
- Garnish the dish with fresh herbs or more lemon slices. Enjoy served alone, or over rice or quinoa.