Description
A bright, rich, and completely dairy-free weeknight dinner featuring baked cod fillets with a lemon herb marinade and blistered cherry tomatoes. This one-pan meal is naturally gluten-free, low-carb, and ready in just 20 minutes.
Ingredients
Scale
- 1.5 lbs (680g) cod fillets (Atlantic or Pacific), thick cut
- 3 tablespoons extra virgin olive oil
- 4 cloves garlic, minced
- 1 large lemon, zested and juiced (about 3 tablespoons juice)
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped
- 1/2 teaspoon red pepper flakes
- 2 cups cherry tomatoes (red and yellow mix)
- 1/2 cup Kalamata olives, halved
- 1/4 cup feta cheese, crumbled (optional, omit for strict dairy-free)
- Salt and black pepper to taste
Instructions
- Preheat oven to 400°F (200°C). Line a large rimmed baking sheet with parchment paper.
- In a small bowl, whisk together olive oil, lemon zest, lemon juice, minced garlic, dried oregano, red pepper flakes, salt, and black pepper until emulsified.
- Pat cod fillets dry with paper towels. Place on one side of the baking sheet. Drizzle half of the marinade over the fish and rub to coat evenly. Set remaining marinade aside.
- In a separate bowl, toss cherry tomatoes and Kalamata olives with a splash of olive oil, salt, and pepper. Arrange on the other side of the baking sheet, ensuring space between them for blistering.
- Bake for 12-15 minutes, or until the fish is opaque, flakes easily with a fork, and tomatoes are soft and blistered.
- Remove from oven and let rest for 2 minutes. Drizzle with the reserved marinade.
- Sprinkle with fresh chopped parsley and optional crumbled feta. Serve immediately.
Notes
Do not overcrowd the tomatoes on the baking sheet; they need space to blister rather than steam. If using frozen cod, thaw completely and pat very dry to prevent steaming. For strict dairy-free, omit the feta cheese. Cod cooks quickly, so check for doneness at 10 minutes to avoid drying out.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with roaste
- Calories: 280
- Sugar: 4
- Sodium: 320
- Fat: 16
- Saturated Fat: 2
- Carbohydrates: 8
- Fiber: 2
- Protein: 28
Keywords: dairy-free cod, baked cod recipe, Mediterranean dinner, one-pan meal, gluten-free fish, low-carb dinner, weeknight dinner, lemon herb cod, blistered tomatoes