Description
A bright, salty, and creamy budget-friendly baked cod recipe that costs about $3 to make. This one-pan meal is ready in 20 minutes and uses simple pantry staples like frozen cod, lemon, olives, and feta.
Ingredients
Scale
- 1 cod fillet (about 6–8 oz / 170-225g, frozen or fresh)
- 2 tablespoons extra virgin olive oil
- 3 cloves garlic, minced
- 1 medium lemon (juiced and zested)
- 2 tablespoons feta cheese, crumbled
- 5–6 Kalamata olives, sliced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes (optional)
- 1/2 cup frozen spinach, thawed and squeezed dry
- Salt and black pepper, to taste
- 1 tablespoon bread crumbs (optional, for crunch)
Instructions
- Preheat oven to 400°F (200°C).
- Thaw the cod fillet if frozen (submerge in cold water for 10-15 minutes or thaw overnight in fridge). Pat the fish completely dry with paper towels and season lightly with salt and pepper on both sides.
- Mince the garlic and slice the olives. Thaw the frozen spinach and squeeze it thoroughly to remove all excess water. Zest and juice the lemon.
- In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, dried oregano, red pepper flakes, and a pinch of salt until emulsified.
- Place the cod fillet in a small baking dish (6-8 inch square or small oval). Scatter the squeezed spinach around the fish.
- Pour the sauce evenly over the fish and spinach. Sprinkle the crumbled feta and sliced olives on top. If using, sprinkle bread crumbs over the feta.
- Bake for 10-12 minutes, or until the fish is opaque, flakes easily with a fork, and the edges are slightly golden.
- Let cool for 2 minutes before serving. Garnish with fresh herbs if desired.
Notes
Pat the cod dry before seasoning to ensure it bakes rather than steams. Squeeze the frozen spinach very dry to avoid a soggy dish. Frozen cod is recommended as it is often cheaper and flash-frozen at peak freshness. Do not overcook the cod, as it becomes rubbery.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 280
- Sugar: 2
- Sodium: 450
- Fat: 18
- Saturated Fat: 6
- Carbohydrates: 8
- Fiber: 2
- Protein: 25
Keywords: budget dinner, baked cod, mediterranean diet, quick dinner, one pan meal, healthy seafood, cheap meals, cod recipe, lemon garlic fish