Mediterranean Cod Recipe For One Person

Recipe Introduction:

Experience a taste of the Mediterranean with this delightful traditional cod recipe, tailored perfectly for a single serving. This dish captures the essence of coastal cuisine, featuring tender, flaky cod, ripe tomatoes, aromatic garlic, and a drizzle of olive oil, all brought together with fresh lemon juice and fragrant herbs. Rich in omega-3 fatty acids, lean protein, and essential vitamins, this recipe is not only a feast for the senses but also a fantastic addition to a healthy lifestyle or diet. With its vibrant flavors and nutritious ingredients, this Mediterranean cod dish is a perfect choice for a light, satisfying dinner that celebrates the simplicity and freshness of Mediterranean cooking.

Why You’ll Love This Recipe?

Bursting with Flavor: The combination of garlic, lemon, and fresh herbs adds a delightful zest that perfectly complements the mild, sweet taste of cod.
Quick and Easy: Designed for one, this recipe comes together in under 30 minutes, making it ideal for a busy weeknight dinner or a leisurely weekend meal.
Nutritionally Rich: Packed with protein, healthy fats, and essential vitamins, this dish supports heart health and provides lasting energy.
Versatile Dining: Perfect as a stand-alone meal or paired with a side salad or whole grains, offering endless opportunities to create a balanced plate.

Recipe Variations:

Spicy Mediterranean Cod: Add a pinch of red pepper flakes for a fiery kick that enhances the dish’s natural flavors and boosts metabolism.
Lemon-Dill Cod: Substitute parsley for dill to introduce a refreshing, tangy note that pairs beautifully with the zesty lemon.
Veggie-Packed Cod: Incorporate diced zucchini and bell peppers for added texture and a boost of vitamins and fiber.
Herb-Crusted Cod: Blend breadcrumbs with dried oregano and thyme for a crunchy, aromatic topping that adds a delightful contrast to the tender fish.
Olive & Capers Twist: Sprinkle chopped olives and capers for a briny, savory depth that complements the sweetness of the tomatoes.

Detailed Recipe & Nutritional Information:

Ingredients:

150 grams of fresh cod fillet
1 medium ripe tomato, diced
1 clove garlic, minced
1 tablespoon extra-virgin olive oil
Juice of half a lemon
1 tablespoon fresh parsley, chopped
Salt and pepper to taste

Instructions:

Preheat your oven to 375°F (190°C).
Place the cod fillet in a small baking dish. Season with salt and pepper.
In a small bowl, mix the diced tomato, minced garlic, and olive oil. Spoon this mixture over the cod.
Squeeze fresh lemon juice over the top and sprinkle with chopped parsley.
Bake in the preheated oven for 15-20 minutes, or until the cod is opaque and flakes easily with a fork.
Serve hot, garnish with additional parsley if desired.

Health Benefits:

Heart Health: Cod is rich in omega-3 fatty acids, which can improve heart health by reducing blood pressure and triglycerides.
Lean Protein Source: Offers a high amount of protein with minimal fat, supporting muscle maintenance and repair.
Antioxidant-Rich: Tomatoes provide lycopene, a powerful antioxidant that can help protect cells from damage.
Immune Boost: Garlic contains compounds that boost the immune system and may reduce the severity of illnesses.
Weight Management: Low in calories yet satisfying, ideal for those looking to manage their weight without sacrificing flavor.

Nutritional Information (per single serving):