🐟 Baked Cod with Olive Oil & Herbs

This Baked Cod with Olive Oil & Herbs is a light, heart-healthy, anti-inflammatory meal rich in lean protein, omega-3s, and antioxidant herbs. It’s simple, clean, and perfect for your Divine Wellness anti-inflammatory recipe collection.

🌿 Why This Recipe Is Anti-Inflammatory

Cod – lean protein with omega-3 fatty acids that reduce inflammation
Extra virgin olive oil – rich in anti-inflammatory polyphenols
Garlic & herbs – support immune and heart health
Lemon – high in vitamin C and helps reduce oxidative stress

Ingredients (Serves 4)

Fish

4 cod fillets (about 5–6 oz each)

Marinade / Topping

3 tbsp extra virgin olive oil
3 cloves garlic, minced
Juice of 1 lemon
1 tsp lemon zest (optional)
1 tsp dried oregano or thyme
1 tsp dried parsley (or 2 tbsp fresh)
½ tsp paprika
¼ tsp black pepper
½–1 tsp sea salt (to taste)

Optional Add-Ins

Cherry tomatoes
Asparagus or green beans
Red onion slices

👩‍🍳 Instructions

Step 1: Preheat Oven

Preheat oven to 400°F (200°C). Lightly grease a baking dish or line with parchment paper.

Step 2: Prepare the Cod

Pat cod fillets dry with paper towels.
Place them in the baking dish in a single layer.

Step 3: Make the Herb Oil

In a small bowl, mix:

Olive oil
Garlic
Lemon juice and zest
Oregano or thyme
Parsley
Paprika
Black pepper
Salt

Step 4: Season the Fish

Spoon or brush the herb oil evenly over the cod fillets.

If using vegetables, scatter them around the fish and drizzle lightly with olive oil.

Step 5: Bake

Bake for 12–15 minutes, or until:

Fish flakes easily with a fork
Internal temperature reaches 145°F

(Thicker fillets may need up to 18 minutes.)

Step 6: Serve

Garnish with fresh parsley and lemon slices.

Serve with:

Quinoa or brown rice
Steamed vegetables
Roasted sweet potatoes
A fresh anti-inflammatory salad

Nutrition Benefits

High-quality lean protein
Omega-3 support for heart and brain health
Low in calories but nutrient-dense
Supports immune and inflammatory balance

Variations

Mediterranean Style: Add olives and capers
Garlic Lemon Butter: Replace half the olive oil with grass-fed butter
Spicy Version: Add chili flakes or cayenne
Sheet Pan Meal: Roast with broccoli, zucchini, and cherry tomatoes