🐟 Mediterranean-Style Baked Cod with Vegetables & Creamy Sauce
A light yet luxurious one-pan dinner—flaky cod, colorful veggies, and a silky Mediterranean sauce.
🧾 Ingredients
For the Fish & Vegetables
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4 cod fillets (about 150–180 g each)
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1 zucchini, sliced
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1 red bell pepper, sliced
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1 cup cherry tomatoes
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½ red onion, sliced
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3 cloves garlic, minced
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3 tbsp olive oil
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1 tsp dried oregano
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½ tsp paprika
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Salt & black pepper, to taste
For the Creamy Mediterranean Sauce
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¾ cup cooking cream or heavy cream
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¼ cup chicken or vegetable broth
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2 tbsp grated Parmesan cheese
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1 tbsp lemon juice
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1 tsp Dijon mustard (optional but recommended)
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1 tbsp chopped fresh dill or parsley
For Garnish
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Fresh parsley or basil
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Lemon slices
👩🍳 Instructions
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Preheat oven to 190°C / 375°F.
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In a large baking dish, add zucchini, bell pepper, tomatoes, onion, and garlic.
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Drizzle with olive oil, season with salt, pepper, oregano, and paprika. Toss well.
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Place cod fillets on top of the vegetables. Season lightly with salt and pepper.
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In a bowl, whisk together cream, broth, Parmesan, lemon juice, Dijon mustard, and herbs.
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Pour the sauce evenly over the fish and vegetables.
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Add lemon slices on top.
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Bake uncovered for 22–25 minutes, or until cod flakes easily with a fork.
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Garnish with fresh herbs and serve hot.
❓ Q & A
Q: Can I use frozen cod?
A: Yes, just thaw completely and pat dry before baking to avoid excess water.
Q: What vegetables can I substitute?
A: Mushrooms, spinach, asparagus, or green beans work perfectly.
Q: Is there a lighter version of the sauce?
A: Yes—use half-and-half, evaporated milk, or Greek yogurt (stir yogurt in after baking).
Q: Can I make this dairy-free?
A: Swap cream with coconut cream or cashew cream and skip Parmesan.
Q: How do I know the cod is done?
A: It should be opaque and flake easily; internal temp around 63°C / 145°F.
Q: What should I serve it with?
A: Rice, couscous, quinoa, roasted potatoes, or crusty bread.