Imagine a dish that transports you to the sun-drenched coastal kitchens of the Mediterranean with just one bite! This incredible cod recipe is not just a meal, but a culinary journey that combines the delicate flavor of fresh cod with the vibrant sweetness of roasted zucchini and cherry tomatoes. Perfect for busy home cooks who crave restaurant-quality meals without spending hours in the kitchen, this one-pan wonder will revolutionize your dinner routine and impress even the pickiest eaters.
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 4 cod fillets
- 2 zucchinis, sliced
- 2 cups cherry tomatoes, halved
- 3 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Preheat your oven to 400°F (200°C). This temperature will ensure that the cod cooks evenly while allowing the zucchini and tomatoes to roast beautifully.
- Prepare a baking dish by lightly greasing it with 1 tablespoon of olive oil. This will help prevent the fish and vegetables from sticking to the dish.
- In a large mixing bowl, combine the sliced zucchinis and halved cherry tomatoes. Drizzle with 2 tablespoons of olive oil, and sprinkle with dried oregano, salt, and pepper. Toss everything together until the vegetables are well coated with the oil and seasoning.
- Spread the zucchini and tomato mixture evenly in the prepared baking dish, creating a bed for the cod fillets.
- Season the cod fillets with salt and pepper on both sides. Place the fillets on top of the vegetable mixture in the baking dish.
- Drizzle the remaining tablespoon of olive oil over the cod fillets. This will help keep the fish moist while it bakes.
- Cover the baking dish with aluminum foil. This will help trap steam and cook the fish through without drying it out.
- Place the baking dish in the preheated oven and bake for 15 minutes. This initial cooking time allows the cod to start cooking through.
- After 15 minutes, remove the foil from the baking dish. Continue baking for an additional 10 minutes, or until the cod is opaque and flakes easily with a fork, and the vegetables are tender and slightly caramelized.
- Once cooked, remove the baking dish from the oven and let it rest for a few minutes before serving. This will allow the flavors to meld together.
- Serve the cod fillets on a plate with a generous portion of the roasted zucchini and tomatoes alongside. Enjoy your Mediterranean-inspired meal!
Tips
- Choose fresh, high-quality cod fillets for the best flavor and texture. Look for firm, white fish with no strong fishy smell.
- Use a ceramic or glass baking dish to ensure even heat distribution and prevent sticking.
- Don't overcook the fish! Cod is delicate and can become dry quickly. Watch for the moment when it turns opaque and flakes easily.
- For extra flavor, consider adding fresh herbs like basil or thyme alongside the dried oregano.
- If you want a bit more moisture, splash a little white wine or lemon juice over the fish before baking.
- Let the dish rest for a few minutes after cooking to allow the flavors to meld and the fish to finish cooking gently.
- Serve with a crusty bread or light salad to complete this Mediterranean-inspired meal.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 8g
Protein: 30g
Fat: 12g
Saturated Fat: 2g
Cholesterol: 70mg
