This Mediterranean-inspired baked cod brings together bright, fresh ingredients and wholesome nutrition in one simple dish. With tender fish, earthy lentils, and a medley of roasted vegetables, it’s a recipe designed to nourish and satisfy.

Best of all, it’s a one-pan meal — meaning minimal fuss and easy cleanup. Whether you’re following the DASH diet or simply looking for a balanced, delicious dinner, this dish delivers both flavor and health in every bite.

Let’s dive into how to make this colorful, protein-packed meal that’s sure to become a new weeknight favorite.

Ingredients

• 600g cod fillets (4 x 150g)
• 400g canned puy lentils, rinsed and drained
• 250g cherry tomatoes
• 1 large red bell pepper, chopped
• 100g fresh spinach
• 1 red onion, finely chopped
• 3 cloves garlic, minced
• 30ml extra virgin olive oil
• 1 lemon, half juiced, half sliced
• 5g dried oregano
• 1 small bunch fresh parsley, chopped
• Freshly ground black pepper to taste

Instructions

1. Preheat your oven to 200°C. In a large baking dish, combine the rinsed lentils, chopped red onion, minced garlic, cherry tomatoes, and chopped bell pepper.
2. Drizzle with 15ml of olive oil, sprinkle with dried oregano and black pepper, and toss everything together until well combined.
3. Arrange the cod fillets on top of the lentil and vegetable mixture. Drizzle the remaining 15ml of olive oil and the lemon juice over the fish and vegetables. Place the lemon slices on top.
4. Bake for 15–20 minutes, or until the cod is opaque and flakes easily with a fork and the vegetables are tender.
5. During the last 2–3 minutes of cooking, carefully stir the fresh spinach into the hot lentil mixture at the base of the dish until it just wilts.
6. Remove from the oven, garnish with fresh chopped parsley, and serve immediately.

Tips & Substitutions

• Swap the cod: Try haddock, halibut, or even salmon for a different flavor profile.
• Add extra veggies: Zucchini, eggplant, or artichokes blend beautifully into the Mediterranean mix.
• Meal prep tip: Make the lentil and veggie base ahead of time — just add the fish and bake when ready to serve.

Nutrition

Total Calories: 1820 kcal (serves 4, about 455 kcal per serving)

• Fat: 38g
• Carbohydrates: 125g
• Fiber: 35g
• Protein: 140g

Simple, colorful, and deeply satisfying — this Mediterranean baked cod recipe is a wholesome way to bring sunshine to your dinner table. Serve it with a side of whole-grain bread or a crisp green salad for a complete, balanced meal.

Give it a try tonight and share your creation with friends and family — healthy eating never looked (or tasted) this good!