Mediterranean Baked Pacific Cod

Here’s a simple, flavorful, and heart‑healthy Mediterranean baked Pacific cod you can do with boneless, skinless fillets. It keeps saturated fat low, uses olive oil instead of butter, and leans into veggies and herbs for flavor, which fits with heart‑healthy guidance around Mediterranean‑style eating.[web:113][web:116][web:122]

Ingredients (2 servings)

• 2 Pacific cod fillets (4–6 oz each), boneless/skinless
• 1 cup cherry or grape tomatoes, halved
• 1 small zucchini, sliced into half‑moons (about 1 cup)[web:108][web:111]
• 1 small yellow onion, thinly sliced
• 1 tablespoon extra‑virgin olive oil
• 1 tablespoon fresh lemon juice (plus extra wedges for serving)
• 1 teaspoon dried oregano (or Italian seasoning)
• 2–3 cloves garlic, minced
• Freshly ground black pepper, to taste
• 1/4 teaspoon salt (or less, to keep sodium lower)
• Optional: a few olives and chopped fresh parsley for serving

Instructions

1. Preheat oven to 375°F (190°C). Lightly oil or spray a baking dish. Arrange the tomatoes, zucchini, and onion in an even layer.
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, garlic, pepper, and salt. Drizzle over the vegetables and toss to coat.
3. Roast the vegetables for about 15 minutes to start softening and caramelizing.
4. Remove the dish from the oven, make space, and nestle the cod fillets into the veggies. Spoon some vegetables and juices over the top of the fish.
5. Return to the oven and bake 10–15 minutes, until the cod is opaque and flakes easily with a fork (internal temp around 145°F). Thinner fillets will be closer to 10 minutes.
6. Finish with extra lemon juice and parsley, plus a few olives if you like. Serve with a small side of brown rice, quinoa, or more veggies to keep things heart‑friendly.[web:108][web:111][web:112]

Little notes

If you tell me what you have in your pantry (spices, veggies, grains), I can help you tweak this for exactly what’s in your kitchen that day.