When you crave something wholesome yet elegant, this Mediterranean baked cod delivers both comfort and vibrancy. The combination of flaky white fish, nutty quinoa, and a bright roasted pepper relish makes for a dish that feels luxurious without being heavy.

This recipe draws inspiration from coastal Mediterranean kitchens, where simple ingredients shine through with freshness and balance. It’s perfect for a weeknight dinner that feels restaurant-worthy but comes together effortlessly at home.

Plus, it’s DASH-diet friendly and naturally heart-healthy — a win for both taste and wellness!

Ingredients

• 300g cod fillets (2 fillets)
• 120g quinoa
• 1 large red bell pepper
• 200g cherry tomatoes
• 1 small red onion
• 2 cloves garlic
• 30ml extra virgin olive oil
• 1 lemon
• 1 tablespoon fresh parsley, chopped
• Freshly ground black pepper
• Pinch of salt

Instructions

1. Preheat your oven to 200°C. Rinse the quinoa, then cook it in 240ml of water. Bring to a boil, then simmer covered for 15 minutes or until the water is absorbed.
2. Meanwhile, roughly chop the red bell pepper and finely chop half of the red onion. On a baking sheet, toss them with the whole cherry tomatoes, 15ml olive oil, and a pinch of salt and pepper. Roast for 20 minutes.
3. Mince the garlic. In a small bowl, mix the remaining 15ml olive oil, minced garlic, and the zest of one lemon. Pat the cod fillets dry and rub this mixture all over them.
4. Add the cod fillets to the baking sheet with the vegetables for the last 12–15 minutes of cooking. The cod is done when it flakes easily with a fork.
5. Remove everything from the oven. Transfer the roasted vegetables to a bowl. Add the lemon juice and the remaining chopped red onion. Gently mash with a fork to create a chunky relish.
6. Divide the cooked quinoa between two plates. Place a cod fillet on top, spoon the warm relish over the fish, and garnish with fresh parsley before serving.

Tips & Substitutions

• Swap the fish: Try halibut, haddock, or tilapia if cod isn’t available.
• Add more veggies: Roasted zucchini or eggplant pair beautifully with the pepper relish.
• Make it spicy: Add a pinch of chili flakes or a drizzle of harissa for extra heat.

Nutrition

Calories: 1030 kcal per serving

• Fat: 19g
• Carbohydrates: 54g
• Fiber: 9g
• Protein: 34g