🐟 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
