Easy Recipe for Baked Cod (Blue Zone Meal)

This deliciously easy recipe for baked cod is a simple, healthy dish that constitutes a Blue Zone meal. A Blue Zone meal is a veggie-heavy diet, that limits things like red meat, sugar, and processed food, and focuses more on vegetables, fruits, grains, legumes, and fish. It’s believed that people who live in the Blue Zones (such as Greece, Japan, Sardinia, and Costa Rica), live longer and healthier lives. So they’re definitely onto something 😉

❤️ Why You’ll Love This Recipe for Baked Cod

• Quick Prep: This recipe only takes 40 minutes to whip up
• Healthy: This cod recipe is made with a lean source of protein, it’s made with simple, real ingredients that are loaded with health benefits
• Delicious: I love the flavor the Greek dressing adds to the fish and veggies in this easy recipe

🍲 Ingredients

Cod – Fish is an important part of the Blue Zone diet, and it’s a healthy, lean protein source. Specifically, fish that fall in the middle of the food chain like sardines, snapper, or cod, is especially a good choice for your diet.

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Butter Beans – Butter beans are rich in nutrients and are important to your overall health. They are full of potassium, folate, and iron, and are a plant-based protein source.

👩‍🍳 How to Make Baked Cod

1. Preheat the oven to 400F. To a parchment-line baking sheet add rinsed butter beans, sliced pepper, chopped zucchini, sliced onion, smashed garlic cloves, chopped eggplant, olive oil, salt, and pepper. Toss together to make sure everything is coated with the olive oil and roast for 18-22 minutes or until the eggplant is tender.
2. Remove the baking sheet from the oven and add the cod filets to the pan, placing each one on top of the vegetables. Drizzle the Greek dressing over each of the cod filets, keeping a 1/4 cup of the dressing aside for finishing the dish. Top each cod filet with 2 lemon slices.
3. Put the baking sheet back in the oven and bake for an additional 10 minutes or until the fish flakes easily with a fork and is done to your liking.
4. Once the cod is done, sprinkle the minced dill and seeds over the entire pan and drizzle the cod with the leftover dressing. Serve each piece of cod along with the roasted vegetables and tzatziki on the side.

🪄 Tips and Tricks

• Meal prep this recipe for baked cod for lunches for the week
• Add in whatever vegetables are in season or that you are trying to use up in your fridge
• Butter beans are so yummy but if you don’t have any, swap them for any other beans

🗒 Other Blue Zone recipes to try

• Black Eyed Pea Salad
• Black Eyed Pea Soup

👝 How to Store Leftovers

Store leftovers in an airtight container for 3-4 days. You may also want to keep the dressing separate until you’re ready to eat but it’ll marinate in the dressing nicely if you leave it on.

🤔 Common Questions

Easy Recipe for Baked Cod (Blue Zone Meal)

5 from 3 votes

This delicious recipe for baked cod is Greek-inspired with Greek dressing and is considered a healthy Blue Zone meal.

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Main Course

Cuisine Greek-Inspired

Servings 4

Calories 718 kcal

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Ingredients

  

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• 1 can (14-19oz) butter beans, drained and rinsed
• 1 red bell pepper, cut into 1/2 inch pieces
• 1 small-medium zucchini, cut into 1/2 inch rounds
• 1/2 small red onion, 1/2 inch slices
• 10 garlic cloves, smashed
• 2 cups chopped eggplant (1/2 inch pieces)
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp pepper
• 4 cod filets (5-6oz each)

For the Greek dressing

• 1/2 cup olive oil
• 1/2 tbsp dried oregano
• 1/2 tsp salt
• 1/4 tsp pepper
• juice of one lemon
• 1/2 tbsp red wine vinegar
• 2 small garlic cloves, pressed
• 1 lemon, sliced into 8 rounds

For the toppings

• 2 tbsp pumpkin or sunflower seeds
• 1/4 cup minced fresh dill
• tzatziki for serving if desired (use our delicious tzatziki recipe)

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Instructions

 

• Preheat the oven to 400F. To a parchment-line baking sheet add rinsed butter beans, sliced pepper, chopped zucchini, sliced onion, smashed garlic cloves, chopped eggplant, olive oil, salt and pepper. Toss together to make sure everything is coated with the olive oil and roast for 18-22 minutes or until the eggplant is tender.
• Remove the baking sheet from the oven and add the cod filets to the pan, placing each one on top of the vegetables. Drizzle the Greek dressing over each of the cod filets, keeping a 1/4 cup of the dressing aside for finishing the dish. Top each cod filet with 2 lemon slices.
• Put the baking sheet back in the oven and bake for an additional 10 minutes or until the fish flakes easily with a fork and is done to your liking.
• Once the cod is done, sprinkle the minced dill and seeds over the entire pan and drizzle the cod with the leftover dressing. Serve each piece of cod along with the roasted vegetables and tzatziki on the side.

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Notes

• This recipe is also delicious to meal prep for lunch during the week.
• If you love this recipe you’re sure to love our Greek Baked Tilapia Recipe (one sheet pan) and our One Pan Oven Baked Fish and Tomatoes too.

Nutrition

Calories: 718kcal | Carbohydrates: 59.1g | Protein: 42.1g | Fat: 37g | Saturated Fat: 5.5g | Polyunsaturated Fat: 5.7g | Monounsaturated Fat: 25.6g | Cholesterol: 74.8mg | Sodium: 1112.7mg | Fiber: 10.3g | Sugar: 8.2g

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