Mediterranean-Style Baked Cod with Vegetables & Creamy Sauce 

This Mediterranean-style baked cod is a light yet flavorful dish featuring tender, flaky cod fillets baked with a medley of roasted vegetables and topped with a luscious lemon-garlic yogurt sauce. It’s packed with healthy fats, lean protein, and vibrant Mediterranean flavors, making it a perfect dish for any occasion!

Prep Time: 15 minutes

Cook Time: 20-25 minutes

Total Time: 40 minutes

 Ingredients (Serves 4)

For the Cod & Vegetables:

4 cod fillets (or another firm white fish like halibut or sea bass)

2 tbsp extra virgin olive oil

1 zucchini, sliced

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 small red onion, sliced

1 cup cherry tomatoes, halved

2 cloves garlic, minced

1 tsp dried oregano

1 tsp dried thyme

½ tsp paprika

½ tsp salt (adjust to taste)

½ tsp black pepper

½ tsp red pepper flakes (optional for heat)

Juice of 1 lemon

2 tbsp chopped fresh parsley (for garnish)

For the Creamy Mediterranean Sauce:

½ cup Greek yogurt

2 tbsp tahini

1 tbsp fresh lemon juice

1 clove garlic, minced

1 tbsp extra virgin olive oil

½ tsp salt

½ tsp ground cumin

2 tbsp chopped fresh dill

 Instructions

 Prepare the Vegetables:

Preheat the oven to 400°F (200°C).

In a bowl, toss the zucchini, bell peppers, red onion, cherry tomatoes, and garlic with olive oil, oregano, thyme, paprika, salt, and black pepper.

Spread the vegetables evenly on a lined baking dish.

Prepare the Cod:

Pat the cod fillets dry and drizzle with a little olive oil and lemon juice.

Season with a pinch of salt, pepper, and red pepper flakes (if using).

Place the cod fillets over the bed of vegetables in the baking dish.

Bake the Cod & Vegetables:

Bake for 20-25 minutes, until the cod is opaque and flakes easily with a fork.

Halfway through, baste the cod with its own juices for extra moisture.

Prepare the Creamy Sauce:

In a small bowl, whisk together the Greek yogurt, tahini, lemon juice, garlic, olive oil, salt, cumin, and fresh dill until smooth.

Adjust seasoning as needed.

Serve & Garnish:

Drizzle the creamy Mediterranean sauce over the baked cod.

Garnish with chopped fresh parsley and extra lemon wedges.

Serve with warm pita bread, quinoa, or couscous for a complete meal!

Tips & Variations:

For extra crispiness: Broil for the last 2-3 minutes for a golden top.

Make it dairy-free: Swap Greek yogurt for coconut yogurt or a tahini-only sauce.

Boost the citrus: Add preserved lemon or extra lemon zest for a tangy touch.

More veggie variety: Add eggplant, artichokes, or olives for extra Mediterranean flavors.

Nutritional Value (Per Serving – Approximate)

Calories: ~350 kcal

Protein: ~35g

Carbohydrates: ~15g

Fats: ~15g

Fiber: ~5g