Recipe for Baked Cod (Blue Zone Meal)

Seafood

Easy Recipe for Baked Cod (Blue Zone Meal)

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Baked cod on a dish

Prep

10 minutes

Cook

30 minutes

Yield

4

This delicious recipe for baked cod is Greek-inspired with Greek dressing and is considered a healthy Blue Zone meal.

This deliciously easy recipe for baked cod is a simple, healthy dish that constitutes a Blue Zone meal. A Blue Zone meal is a veggie-heavy diet, that limits things like red meat, sugar, and processed food, and focuses more on vegetables, fruits, grains, legumes, and fish. It’s believed that people who live in the Blue Zones (such as Greece, Japan, Sardinia, and Costa Rica), live longer and healthier lives. So they’re definitely onto something 😉

Baked cod on a dish

❤️ Why You’ll Love This Recipe for Baked Cod

  • Quick Prep: This recipe only takes 40 minutes to whip up
  • Healthy: This cod recipe is made with a lean source of protein, it’s made with simple, real ingredients that are loaded with health benefits
  • Delicious: I love the flavor the Greek dressing adds to the fish and veggies in this easy recipe

🍲 Ingredients

Cod – Fish is an important part of the Blue Zone diet, and it’s a healthy, lean protein source. Specifically, fish that fall in the middle of the food chain like sardines, snapper, or cod, is especially a good choice for your diet.

Butter Beans – Butter beans are rich in nutrients and are important to your overall health. They are full of potassium, folate, and iron, and are a plant-based protein source.

Uncover the Fountain of Youth

Unlock the Secrets of Longevity with our Blue Zone Recipes!

🤫👀👇

I’m Your Mommy Now

Your Greek mommy that is. 😍 Step into my kitchen to learn how to make yummy Greek food. 🍽️💃

👩‍🍳 How to Make Baked Cod

  1. Preheat the oven to 400F. To a parchment-line baking sheet add rinsed butter beans, sliced pepper, chopped zucchini, sliced onion, smashed garlic cloves, chopped eggplant, olive oil, salt, and pepper. Toss together to make sure everything is coated with the olive oil and roast for 18-22 minutes or until the eggplant is tender.
  2. Remove the baking sheet from the oven and add the cod filets to the pan, placing each one on top of the vegetables. Drizzle the Greek dressing over each of the cod filets, keeping a 1/4 cup of the dressing aside for finishing the dish. Top each cod filet with 2 lemon slices.
  3. Put the baking sheet back in the oven and bake for an additional 10 minutes or until the fish flakes easily with a fork and is done to your liking.
  4. Once the cod is done, sprinkle the minced dill and seeds over the entire pan and drizzle the cod with the leftover dressing. Serve each piece of cod along with the roasted vegetables and tzatziki on the side.
Hand making recipe for baked cod

🪄 Tips and Tricks

  • Meal prep this recipe for baked cod for lunches for the week
  • Add in whatever vegetables are in season or that you are trying to use up in your fridge
  • Butter beans are so yummy but if you don’t have any, swap them for any other beans

🗒 Other Blue Zone recipes to try

  • Black Eyed Pea Salad
  • Black Eyed Pea Soup

👝 How to Store Leftovers

Store leftovers in an airtight container for 3-4 days. You may also want to keep the dressing separate until you’re ready to eat but it’ll marinate in the dressing nicely if you leave it on.

🤔 Common Questions

What is a Blue Zone meal?

Blue Zone is a type of diet that is primarily focused in certain countries around the world that have some of the healthiest people and longest lifespans. It generally consists of legumes, veggies, fish, and just whole, unprocessed foods.

Does cod taste fishy?

Cod is such a light, versatile fish, and the reason for that is because it has such a mild taste to it that it can take on the flavors of your marinade. It’s a perfect fish for those who aren’t big fans of the fishy taste of fish.

Baked cod on a dish

Easy Recipe for Baked Cod (Blue Zone Meal)

5 from 2 votes
This delicious recipe for baked cod is Greek-inspired with Greek dressing and is considered a healthy Blue Zone meal.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Course
Cuisine Greek-Inspired
Servings 4
Calories 718 kcal

Ingredients
  

  • 1 can (14-19oz) butter beans, drained and rinsed
  • 1 red bell pepper, cut into 1/2 inch pieces
  • 1 small-medium zucchini, cut into 1/2 inch rounds
  • 1/2 small red onion, 1/2 inch slices
  • 10 garlic cloves, smashed
  • 2 cups chopped eggplant (1/2 inch pieces)
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp pepper
  • 4 cod filets (5-6oz each)

For the Greek dressing

For the toppings

  • 2 tbsp pumpkin or sunflower seeds
  • 1/4 cup minced fresh dill
  • tzatziki for serving if desired (use our delicious tzatziki recipe)

Instructions
 

  • Preheat the oven to 400F. To a parchment-line baking sheet add rinsed butter beans, sliced pepper, chopped zucchini, sliced onion, smashed garlic cloves, chopped eggplant, olive oil, salt and pepper. Toss together to make sure everything is coated with the olive oil and roast for 18-22 minutes or until the eggplant is tender.
  • Remove the baking sheet from the oven and add the cod filets to the pan, placing each one on top of the vegetables. Drizzle the Greek dressing over each of the cod filets, keeping a 1/4 cup of the dressing aside for finishing the dish. Top each cod filet with 2 lemon slices.
  • Put the baking sheet back in the oven and bake for an additional 10 minutes or until the fish flakes easily with a fork and is done to your liking.
  • Once the cod is done, sprinkle the minced dill and seeds over the entire pan and drizzle the cod with the leftover dressing. Serve each piece of cod along with the roasted vegetables and tzatziki on the side.

Video

Notes

Nutrition

Calories: 718kcal | Carbohydrates: 59.1g | Protein: 42.1g | Fat: 37g | Saturated Fat: 5.5g | Polyunsaturated Fat: 5.7g | Monounsaturated Fat: 25.6g | Cholesterol: 74.8mg | Sodium: 1112.7mg | Fiber: 10.3g | Sugar: 8.2g
Review This Recipe Let us know how it was!
Cristina Barillari

5 stars
Another great blue zone recipe. It was hardy and tasty. The portions are perfect for me and my husband.
The flavours all work really well together. Looking forward to the leftovers tomorrow.

Maria Koutsogiannis

Thank you so much for the love, Cristina!!!!

Chelsea P

5 stars
This recipe is DELICIOUS!
My family and I are looking into meatless/less red meat meals and this was an absolute hit. We couldn’t find cod or butter beans at the grocery store, so we replaced with haddock and kidney beans.

A truly light and flavourful meal that was simple to make. Next up, Maria’s Black Eyed Pea Soup!!

Maria Koutsogiannis

This makes me so happy, thank you, Chelsea!

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