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Roasted Cod with Leeks, Tomatoes, and Olive Oil

Roasted Cod with Leeks, Tomatoes, and Olive Oil

This light and flavorful Mediterranean main course features tender cod roasted with sweet leeks, juicy tomatoes, and aromatic herbs. It's a healthy, heart-friendly option perfect for a quick weeknight meal, rich in lean protein and beneficial fats.

35 min2 servingsmediterraneanmain course
ketogenic
pescetarian
mediterranean

Nutrition Facts

Per serving

Calories252
% Daily Value*
Total Fat 21g27%
Saturated Fat 3g15%
Trans Fat 0g
Cholesterol 0mg
Sodium 46mg2%
Total Carbohydrate 9g3%
Dietary Fiber 1g5%
Total Sugars 6g
Protein 1g3%
Calcium 2.7mg
Iron 0.6mg3%
Potassium 317mg7%
Vitamin C 39mg43%
Vitamin B6 0.02mg1%
Vitamin K 0.12mcg
Magnesium 17mg4%
Zinc 0.27mg2%
Folate 0.3mcg

Estimated nutrition — not all ingredients could be calculated.

* Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

  • 2 fillets cod
  • 3 tbsp extra virgin olive oil
  • 1 large Leek
  • 1 small shallot
  • 1 cup grape tomatoes
  • 1 lemon
  • 1 tsp garlic paste
  • 1 tsp oregano
  • 2 sprigs fresh rosemary
  • 0.5 tsp salt
  • 0.25 tsp black pepper
  • 0.25 cup white wine

Instructions

  1. 1Preheat oven to 400°F (200°C).
  2. 2In a medium bowl, combine the sliced leek, shallot, halved grape tomatoes, garlic paste, dried oregano, 2 tablespoons of olive oil, salt, and black pepper. Toss gently to coat.
  3. 3Pat the cod fillets dry and season them lightly with salt and pepper.
  4. 4Spread the vegetable mixture evenly in a baking dish or on a baking sheet. Place the seasoned cod fillets on top of the vegetables.
  5. 5Arrange the lemon slices and fresh rosemary sprigs around and on top of the fish and vegetables.
  6. 6Pour the white wine and the juice from half a lemon over the dish, then drizzle with the remaining 1 tablespoon of olive oil.
  7. 7Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork.
  8. 8Serve immediately, spooning the pan juices and vegetables over the fish.

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