Oven-Roasted Cod with Mediterranean Topping
Oven-Roasted Cod with Mediterranean Topping features tender, flaky fish under a briny, citrus-kissed blend of Kalamata olives, artichokes, sun-dried tomatoes, garlic, and parsley. The contrast of juicy cod and robust, herbaceous toppings makes each bite bright and satisfying. It’s ideal for weeknight dinners yet polished enough to serve guests with a few fresh lemon wedges.
- Prep10 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Oven-Roasted Cod with Mediterranean Topping, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 38 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 61
- Heart Health
- 80
- Metabolic
- 53
- Digestive
- 41
- Inflammatory
- 63
- Performance
- 60
- General Wellness
- 1
Preheat the oven to 375 degrees F (190 degrees F). Line a baking sheet with aluminum foil and coat it with cooking spray.
- 2
Pat the fish filets dry with a paper towel. Set the cod on the baking sheet, lightly brush the tops with olive oil, and sprinkle with Greek seasoning.
- 3
In a small bowl, mix together the Kalamata olives, artichoke hearts, sun-dried tomatoes, lemon juice, and garlic. Spoon the mixture evenly over the filets.
- 4
Bake for 14 to 16 minutes, until the cod flakes easily with a fork. The internal temperature, checked with an instant-read thermometer, should be 145 degrees F (63 degrees C). Baking time may vary slightly based on the thickness of the filets.
- 5
Using a large spatula, carefully transfer the cod and topping to a serving dish. Garnish with chopped parsley and serve right away with a wedge of lemon.
- Calories 424.77 kcal High 21%
- Protein 31.45 g Good Source 63%
- Carbohydrate 51.55 g 19%
- Total Fat 8.5 g Moderate 11%
- Saturated Fat 1.05 g Moderate 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 76.54 mg High 26%
- Sodium 446.76 mg Moderate 19%
- Dietary Fiber 7.1 g Good Source 25%
- Total Sugars 4.0 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 75.74 mg Low Source 6%
- Iron 1.25 mg Low Source 7%
- Potassium 1075.11 mg Good Source 23%
- Vitamin A 24.0 mcg Low Source 3%
- Vitamin C 67.34 mg Good Source 75%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Tomatoes 🍅
- Garlic 🧄
About This Recipe
Oven Roasted Cod with Mediterranean Topping is made with 11 ingredients and serves 4. It takes about 25 mins and is rated easy. Key ingredients include Artichoke Hearts, Cooking Spray, Fresh Parsley, and Greek Seasoning. Each serving provides about 424.77 kcal, and is a good source of protein.
Recipe Questions
- What is Oven-Roasted Cod with Mediterranean Topping made of?
- The main ingredients are Artichoke Hearts, Cooking Spray, Fresh Parsley, Greek Seasoning, Kalamata Olives. The full list of 11 is above.
- How long does it take to make Oven-Roasted Cod with Mediterranean Topping?
- About 25 mins in total: 10 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 424.77 kcal. The full nutrition breakdown is above.
- Is Oven-Roasted Cod with Mediterranean Topping easy to make?
- This recipe is rated easy, with 11 ingredients and 5 steps.
- Is Oven-Roasted Cod with Mediterranean Topping healthy?
- Oven-Roasted Cod with Mediterranean Topping has an easyChef Pro health score of 61/100. Per serving, it provides 424.77 calories and 31.45 g of protein, or 63% of the Daily Value. It is a good source of dietary fiber, potassium and vitamin C. Worth noting per serving: sodium at 446.76 mg (19% of the Daily Value) and saturated fat at 1.05 g (5% of the Daily Value). It contains Citrus, Fish, Tomatoes and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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