Baked Cod with Sun-Dried Tomatoes, Olives & Parsley Recipe

This Mediterranean-inspired baked cod recipe is light, flavourful, and packed with healthy fats and lean protein. It’s easy to prepare and makes for a nutritious, satisfying meal.

Baked Cod Ingredients

2 cod fillets (about 150g each)

2 tbsp olive oil

Juice of 1 lemon

1 clove garlic, crushed

65g sun-dried tomatoes, finely chopped

30g black olives, chopped

2 tbsp fresh parsley, chopped

½ tsp dried oregano

½ tsp sea salt

¼ tsp black pepper

½ tsp red chili flakes (optional)

Lemon slices, for garnish

Instructions

Preheat the oven to 180C fan and line an oven tray with baking paper.

Prepare the topping: In a small bowl, combine the sun-dried tomatoes, olives, parsley, garlic, oregano, salt, pepper, and chili flakes. Drizzle with 1 tbsp olive oil and mix well.

Season the cod: Place the fillets in the baking dish. Drizzle with the remaining 1 tbsp olive oil and the lemon juice.

Add the topping: Spoon the sun-dried tomato and olive mixture evenly over the cod fillets, pressing it down gently.

Bake the cod: Place in the oven and bake for 15 minutes, or until the fish is opaque and flakes easily with a fork.

Serve with greens or roasted veg, and a slice of lemon, for a tasty and balanced meal.

Baked cod recipe nutritional info

Serves 2

Per serving: 322 Kcal, 26g protein, 21g fat, 6g carbs.

If you like this healthy, high protein baked code recipe, why not check out some of our other meal ideas, such as this Pan-fried Seabass with Asian style salad or this tasty Chicken & Chorizo Traybake.