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A vibrant, one-pan paleo dish combining fresh cod with Mediterranean vegetables and herbs
Recipe Information
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Servings: 4
- Cuisine: Mediterranean
- Diet: Paleo
- Difficulty: Easy
Equipment Needed
- Large oven-safe skillet or cast-iron pan
- Cutting board
- Sharp knife
- Measuring spoons
- Fish spatula
- Paper towels
Ingredients
For the Fish
- 4 cod fillets (170g/6oz each)
- 2 tablespoons extra virgin olive oil
- 1 lemon, zested and juiced
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Sea salt and black pepper to taste
For the Vegetables
- 2 zucchini, sliced into half-moons
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 red onion, sliced
- 2 cups cherry tomatoes
- 3 tablespoons extra virgin olive oil
- 3 cloves garlic, minced
- 2 tablespoons fresh basil, chopped
- 1 tablespoon fresh thyme
- 1 teaspoon dried oregano
Instructions
- Preheat oven to 200°C (400°F).
- Pat cod fillets dry with paper towels. Season with salt, pepper, and dried oregano.
- In a large skillet, heat 2 tablespoons olive oil over medium-high heat.
- Add sliced onions and bell peppers, cook for 5 minutes until softened.
- Add zucchini and garlic, cook for another 3 minutes.
- Add cherry tomatoes, fresh herbs, and remaining olive oil. Cook for 2 minutes.
- Create spaces between vegetables for the cod fillets.
- Place seasoned cod in the skillet, drizzle with lemon juice and zest.
- Transfer skillet to preheated oven and bake for 12-15 minutes until fish flakes easily.
- Garnish with additional fresh herbs before serving.
Nutrition Information (per serving)
- Calories: 320
- Protein: 28g
- Carbohydrates: 12g
- Fat: 18g
- Fiber: 4g
- Sugar: 6g
- Sodium: 380mg
Tips and Variations
- For extra flavor, add capers or olives
- Substitute cod with any firm white fish
- Add artichoke hearts for authentic Mediterranean flavor
- Use dried herbs if fresh aren’t available (use 1/3 amount)
Suggested Pairings
- Cauliflower rice
- Roasted sweet potato
- Fresh green salad
- Grilled lemon slices
Mediterranean Cod and Vegetable Skillet
Description
This Mediterranean Cod and Vegetable Skillet recipe combines flaky cod fillets with a colorful array of bell peppers, cherry tomatoes, and olives, all cooked in a savory blend of Mediterranean herbs and spices. A delightful one-pan dish that is both healthy and bursting with flavor!
Ingredients
For the Fish
For the Vegetables
Instructions
- Preheat oven to 200°C (400°F).
- Pat cod fillets dry with paper towels. Season with salt, pepper, and dried oregano.
- In a large skillet, heat 2 tablespoons olive oil over medium-high heat.
- Add sliced onions and bell peppers, cook for 5 minutes until softened.
- Add zucchini and garlic, cook for another 3 minutes.
- Add cherry tomatoes, fresh herbs, and remaining olive oil. Cook for 2 minutes.
- Create spaces between vegetables for the cod fillets.
- Place seasoned cod in the skillet, drizzle with lemon juice and zest.
- Transfer skillet to preheated oven and bake for 12-15 minutes until fish flakes easily.
- Garnish with additional fresh herbs before serving.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 320kcal
- % Daily Value *
- Total Fat 18g28%
- Sodium 380mg16%
- Total Carbohydrate 12g4%
- Dietary Fiber 4g16%
- Sugars 6g
- Protein 28g57%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Tips and Variations
- For extra flavor, add capers or olives
- Substitute cod with any firm white fish
- Add artichoke hearts for authentic Mediterranean flavor
- Use dried herbs if fresh aren't available (use 1/3 amount)
Suggested Pairings
- Cauliflower rice
- Roasted sweet potato
- Fresh green salad
- Grilled lemon slices
