Mediterranean-Style Baked Cod with Vegetables & Creamy Sauce!

Mediterranean-Style Baked Cod with Vegetables & Creamy Sauce

Serves: 4
Prep time: 15 minutes
Cook time: 25–30 minutes
Difficulty: Easy

Ingredients

For the fish & vegetables

• 4 cod fillets (about 150–180 g / 5–6 oz each)

• 2 tbsp olive oil

• 1 zucchini, sliced into half-moons

• 1 red bell pepper, sliced

• 1 small red onion, thinly sliced

• 1 cup cherry tomatoes, halved

• 3 cloves garlic, minced

• 1 tsp dried oregano

• ½ tsp dried thyme

• ½ tsp paprika

• Salt & black pepper, to taste

• Optional: ¼ cup Kalamata olives, sliced

For the creamy Mediterranean sauce (choose one)

Option A – Lighter & Tangy (very Mediterranean):

• ¾ cup Greek yogurt (full-fat preferred)

• 2 tbsp olive oil

• Zest of 1 lemon

• 2 tbsp lemon juice

• 1 tsp Dijon mustard

Option B – Rich & Classic:

• ¾ cup heavy cream

• 1 tbsp olive oil

• 1 tsp Dijon mustard

• 1 tbsp lemon juice

To finish

• Fresh parsley or dill, chopped

• Extra lemon wedges

• Optional: crumbled feta cheese

Instructions

1. Preheat & prep

Preheat your oven to 200°C / 400°F.
Lightly grease a large baking dish with olive oil.

2. Build the veggie base

Add zucchini, bell pepper, onion, tomatoes, and garlic to the dish.
Drizzle with olive oil, season with salt, pepper, oregano, thyme, and paprika.
Toss gently to coat.

3. Add the cod

Nestle the cod fillets on top of the vegetables.
Season the fish lightly with salt and pepper.

4. Make the creamy sauce

Whisk all sauce ingredients together until smooth.
Taste and adjust lemon or salt if needed.

5. Assemble

Pour the sauce evenly over the cod and vegetables.
Scatter olives on top if using.

6. Bake

Bake 25–30 minutes, uncovered, until:

• Cod flakes easily with a fork

• Vegetables are tender

• Sauce is lightly bubbling

7. Finish & serve

Sprinkle with fresh herbs and feta (if using).
Serve hot with lemon wedges on the side.

Serving Suggestions

• Crusty bread or warm pita

• Orzo, couscous, or rice

• Simple green salad with olive oil & lemon

• Roasted baby potatoes

Q & A (Everything People Usually Ask)

Q: Can I use frozen cod?

Yes. Thaw completely and pat dry very well. Extra moisture can thin the sauce.

Q: What if I don’t like cod?

Great substitutes:

• Haddock

• Halibut

• Sea bass

• Even salmon (adds richness)

Q: Will the yogurt sauce curdle?

Not if you:

• Use full-fat Greek yogurt

• Avoid overbaking
  If you’re nervous, stir 1 tbsp flour or cornstarch into the yogurt first.

Q: Can I make this dairy-free?

Absolutely.

• Replace yogurt/cream with full-fat coconut milk

• Or use cashew cream + lemon

Q: How do I know the cod is done?

It should:

• Flake easily

• Be opaque all the way through
  Internal temp: 63°C / 145°F

Q: Can I prep this ahead?

Yes.

• Assemble everything except baking

• Cover and refrigerate up to 12 hours

• Bake fresh when ready

Q: How do I store leftovers?

• Refrigerate in an airtight container up to 2 days

• Reheat gently in the oven or stovetop (low heat)

Q: Can I add more vegetables?

Definitely. Good additions:

• Spinach (stir in after baking)

• Artichoke hearts

• Mushrooms

• Thin-sliced fennel

Q: Is this dish healthy?

Very!

• High protein

• Heart-healthy olive oil

• Omega-3 rich fish
  Use yogurt sauce for the lightest version.