A light, elegant, and flavor-packed Mediterranean seafood dish featuring tender flaky cod baked in a garlic-lemon herb sauce and served with caramelized Brussels sprouts. Perfect for a healthy weeknight dinner or a special family meal.

Servings

4 servings

Preparation Time

  • Prep Time: 20 minutes
  • Cook Time: 25–30 minutes
  • Total Time: 50 minutes

Ingredients

For the Cod

  • 4 cod fillets (6–8 oz each)
  • 3 tablespoons extra-virgin olive oil
  • 4 cloves garlic, minced
  • 1 lemon, zested and juiced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • ½ teaspoon sea salt
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons fresh parsley, chopped
  • 1 tablespoon fresh thyme leaves
  • 2 tablespoons unsalted butter, melted (optional)

For the Roasted Brussels Sprouts

  • 1½ pounds Brussels sprouts, trimmed and halved
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon garlic powder
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 tablespoon lemon juice

Mediterranean Garnish

  • Lemon wedges
  • Fresh parsley
  • Crumbled feta cheese (optional)
  • Kalamata olives (optional)

Instructions

Step 1: Prepare the Brussels Sprouts

  1. Preheat oven to 425°F (220°C).
  2. Wash and trim Brussels sprouts, then cut them in half.
  3. Toss with olive oil, garlic powder, salt, and pepper.
  4. Spread on a large baking sheet in a single layer.
  5. Roast for 15 minutes before adding the fish.

Step 2: Make the Mediterranean Marinade

In a small bowl combine:

  • Olive oil
  • Minced garlic
  • Lemon zest
  • Lemon juice
  • Oregano
  • Thyme
  • Paprika
  • Salt and pepper

Whisk until well blended.

Step 3: Season the Cod

  1. Pat cod fillets dry with paper towels.
  2. Place fish in a lightly greased baking dish.
  3. Spoon the lemon-herb mixture over each fillet.
  4. Let marinate for 10–15 minutes while the vegetables roast.

Step 4: Bake Everything Together

  1. Remove Brussels sprouts from oven.
  2. Push vegetables toward the edges of the pan.
  3. Place the cod fillets in the center or transfer sprouts around the fish in a baking dish.
  4. Drizzle any remaining marinade over everything.
  5. Bake for 12–15 minutes, depending on thickness.

The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Step 5: Finish the Dish

  1. Brush cod with melted butter for extra richness.
  2. Sprinkle fresh parsley and thyme over the fish.
  3. Squeeze fresh lemon juice on top.
  4. Add feta cheese and olives if desired.

Mediterranean Garlic-Lemon Sauce (Optional)

For restaurant-quality flavor, prepare this quick sauce:

Ingredients

  • 2 tablespoons olive oil
  • 1 tablespoon butter
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • ¼ cup low-sodium chicken broth
  • 1 teaspoon honey
  • 1 tablespoon chopped parsley

Method

  1. Heat olive oil and butter in a small pan.
  2. Sauté garlic for 30 seconds.
  3. Add lemon juice, broth, and honey.
  4. Simmer for 2–3 minutes.
  5. Stir in parsley.
  6. Spoon over fish just before serving.

Chef’s Tips

  • Fresh cod provides the best texture, but frozen cod works well when fully thawed.
  • Do not overcook the fish; cod becomes dry if baked too long.
  • For extra Mediterranean flavor, add sliced cherry tomatoes and olives around the fish before baking.
  • A sprinkle of feta cheese adds a delicious salty contrast.
  • Pair with couscous, quinoa, or a Greek salad.

Serving Suggestions

Serve this Mediterranean Lemon-Herb Baked Cod with:

  • Warm couscous
  • Garlic quinoa
  • Greek salad
  • Roasted potatoes
  • Mediterranean cucumber-tomato salad

Nutrition (Approximate Per Serving)

  • Calories: 390
  • Protein: 38g
  • Carbohydrates: 14g
  • Fat: 20g
  • Fiber: 5g
  • Sugar: 4g

This dish delivers classic Mediterranean flavors—olive oil, garlic, lemon, fresh herbs, and perfectly cooked seafood—creating a healthy, vibrant meal that looks very similar to the image you shared. 🍋🐟🌿