If you’re in the mood for a meal that’s both wholesome and effortlessly elegant, this Mediterranean Baked Cod with Herbed Barley delivers pure coastal comfort. The combination of tender white fish, aromatic herbs, and lemony grains evokes sunshine and sea breeze in every bite.

Whether you’re cooking for a weeknight dinner or a special occasion, this recipe strikes the perfect balance of nutrition and flavor. It’s proof that healthy eating can be deeply satisfying and full of Mediterranean flair.

Let’s dive into how to bring this vibrant, heart-healthy dish to your table.

Ingredients

• 300g cod fillets (2 fillets)
• 100g pearl barley
• 1 large fennel bulb, sliced
• 200g cherry tomatoes
• 2 cloves garlic, minced
• 1 lemon
• 30ml extra virgin olive oil
• 1 small bunch fresh parsley, chopped
• 1 small bunch fresh dill, chopped
• Salt and black pepper to taste

Instructions

1. Preheat your oven to 200°C. Cook the pearl barley in a pot of boiling water according to package instructions, typically for 25-30 minutes, until tender.
2. While the barley cooks, place the sliced fennel and whole cherry tomatoes on a baking tray. Drizzle with half the olive oil (15ml) and season with salt and pepper. Roast for 20-25 minutes until tender.
3. Pat the cod fillets dry. In a small bowl, mix the remaining olive oil (15ml), minced garlic, and the juice of half a lemon. Place the cod on a separate small baking dish or parchment paper.
4. Pour the olive oil mixture over the cod fillets and season with salt and pepper. Place the cod in the oven for the final 12-15 minutes of roasting time, or until the fish is opaque and flakes easily.
5. Once cooked, drain the barley well. Stir in the chopped fresh parsley, dill, and a squeeze from the remaining lemon half.
6. To serve, divide the herbed barley between two plates. Arrange the roasted fennel and tomatoes on top, and place a baked cod fillet alongside.

Tips & Substitutions

• Swap the grain: If you don’t have barley, try quinoa or farro for a similar nutty texture.
• Boost the herbs: Add mint or basil for extra freshness and a deeper Mediterranean note.
• Meal prep friendly: Both the barley and roasted vegetables can be made ahead and stored for up to 3 days.

Nutrition

Calories: 1010 kcal per serving

• Fat: 30g
• Carbohydrates: 101g
• Fiber: 25g
• Protein: 77g