Mediterranean Baked Cod with Lemon Recipe

Cook Time: 15 minutes

Ingredients

• 3 tablespoons unsalted butter, softened
• 1 tablespoon finely minced fresh garlic
• 1 tablespoon minced fresh parsley
• 2 teaspoons minced fresh oregano
• 1 teaspoon minced fresh thyme or rosemary
• 1/2 teaspoon finely ground pink salt, or to taste
• 1/4 teaspoon freshly ground black pepper
• 1/2 teaspoon paprika
• 4 (6 ounce) cod filets
• 2 lemons, each cut into 8 thin slices
• 1 tablespoon extra virgin olive oil
• 4 sprigs fresh parsley for garnish (optional)

Directions

1. Preheat the oven to 400F (200C).
2. On a cutting board, combine the softened butter, minced garlic, parsley, oregano, and thyme (or rosemary). Use a sharp knife to finely chop the herbs and garlic, incorporating them into the butter as you go.
3. Add the pink salt, black pepper, and paprika to the butter mixture and stir until well blended.
4. Pat the cod filets dry with a paper towel. Arrange them in a 12x18-inch casserole or baking pan, placing each filet on top of 2 slices of lemon.
5. Evenly distribute the herb butter mixture over the cod filets, using a fork or an offset spatula to spread it evenly. Top each filet with 2 additional lemon slices.
6. Transfer the pan to the preheated oven and bake for 13 to 15 minutes, or until the cod flakes easily with a fork. Check for doneness based on the thickness of your filets thicker filets may need extra time, while thinner ones may cook faster. For filets thinner than 1/2 inch, check for doneness at the 10-minute mark.
7. Once baked, drizzle each cod filet with extra virgin olive oil and garnish with fresh parsley, if desired.

Cooks Note: Ensure to monitor the filets while baking, as cooking times can vary depending on the thickness of the fish.

Nutrition Facts (per serving):

Nutrient	Amount	% Daily Value
Calories	388
Total Fat	14g	18%
Saturated Fat	6g	31%
Cholesterol	116mg	39%
Sodium	404mg	18%
Total Carbohydrate	29g	11%
Dietary Fiber	7g	24%
Total Sugars	12g
Protein	42g	83%
Vitamin C	130mg	144%
Calcium	95mg	7%
Iron	2mg	14%
Potassium	858mg	18%

Note: The % Daily Values are based on a 2,000-calorie diet. Your daily values may vary depending on your calorie needs.

The Story Behind Mediterranean Baked Cod with Lemon

The origins of Mediterranean baked cod with lemon trace back to the coastal regions of Southern Europe, particularly Greece and Italy, where seafood has long been a staple of daily life. Cod, while not native to the Mediterranean Sea, became popular through trade routes and was adopted into local cooking traditions. The dish embodies the Mediterranean philosophy of simple, fresh ingredients enhanced with aromatic herbs and citrus, reflecting centuries of culinary evolution in these regions.

Regional Variations

Across Mediterranean countries, subtle differences in preparation and seasoning emerge. In Greece, fresh oregano, thyme, and parsley dominate, often paired with olive oil and lemon, highlighting the regions herbaceous flavors. In Italy, additional ingredients like capers or cherry tomatoes may be added to create a slightly more robust taste. Spain and Portugal favor a simpler approach, emphasizing the natural flavor of the fish with minimal seasoning and a light drizzle of olive oil before baking.

How It Differs from Similar Dishes

Mediterranean baked cod with lemon differs from other baked fish dishes primarily through its combination of fresh herbs, lemon slices, and olive oil. Unlike classic French baked fish recipes, which often use cream or wine-based sauces, this Mediterranean version relies on herbs and citrus to provide flavor without masking the fish. Compared to generic oven-baked cod, this dish emphasizes aromatic freshness, balancing the lightness of the cod with tangy lemon and aromatic herbs rather than heavy seasoning or breading.

Where It Is Commonly Served

This dish is typically found in home kitchens, seaside tavernas, and casual Mediterranean restaurants. It is often served as a main course for lunch or dinner, accompanied by roasted vegetables, steamed greens, or a simple side of rice or potatoes. Its light, healthy profile also makes it a popular choice for festive gatherings and special occasions, particularly in coastal towns where fresh seafood is abundant.

Interesting Facts

• Cod has been an essential source of protein in Europe for centuries and was historically salted and traded across the continent.
• The use of lemon in Mediterranean cuisine is believed to enhance both flavor and digestibility, reflecting ancient practices of combining citrus with seafood.
• The combination of garlic, olive oil, and herbs aligns with the Mediterranean diet principles, which are associated with longevity and heart health.
• This dish can be prepared in under 30 minutes, making it a practical yet elegant choice for both everyday meals and dinner parties.
• Though cod is traditionally a cold-water fish, the Mediterranean adaptation demonstrates how local flavors can transform an imported ingredient into a regional specialty.

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