Easy One Pan Mediterranean Cod
Author: 
Serves: 4
 
This simple, healthy fish recipe can double as a satisfying weight loss recipe that you won’t mess up—and it won’t stink up the house. The secret to the salty flavor is the heart-healthy olives and lemon, which adds an acid flavor that mimics salt. The olive oil is delicious, and the help of the spritzer keeps the calories in check while pumping up the flavor. *Note—No parchment paper? No problem! This recipe works wonderfully without it—you just won’t lock in the smell.
Ingredients
  • Makes 4 servings
  • Ingredients:
  • 4, 4-ounce cod fillets
  • Freshly ground pepper
  • 1- ½ tbsp of EVOO, divided (plus EVOO in a spray jar for spritzing)
  • 2 cup cherry or grape tomatoes
  • 2 cup green beans
  • ⅔ cup olives
  • 1 lemon, sliced, and more for garnish
  • 2 tbsp freshly chopped parsley
  • Salt, to taste, optional
  • *The final photo shows potatoes as well; they were added for my boyfriend. This is a great addition to the recipe if you’re not following a keto, paleo or whole30 diet. Research has shown that potatoes are one of the most satisfying foods per calorie. Eat a 3-ounce baked potato (90 calories) with this meal topped with ½ -2 cups broccoli for more fiber.
Instructions
  1. Directions:
  2. Preheat oven to 400 degrees F.
  3. Cut 4 pieces of parchment paper, roughly 15 x 15 inches long.
  4. In a bowl mix tomatoes, green beans, olives, ½ tbsp olive oil. Mix thoroughly to allow the olive juices and brine to cover the veggies. Spritz several times with EVOO in jar to disperse flavor evenly while using few calories.
  5. Place lemons on each piece of the parchment paper on one side of the paper, leaving the other half empty so it can later fold over the top of the fish and make a packet. Place the veggie and olive mixture around the lemon, laying the mixture in a flat layer.
  6. Rinse cod filets and pat dry with a paper towel. Brush top with 1 tbsp EVOO. Season with pepper.
  7. Place the fish on the lemons. Sprinkle with 1 tbsp parsley.
  8. Spritz veggies and fish lightly with olive oil.
  9. Fold the other half of the parchment over the fish. To make the packet, start at one corner and start folding the paper tightly to crimp and seal it. Be sure that the parchment paper is tightly sealed so that no steam can get out during cooking.
  10. Place the parchment packets on a baking sheet
  11. Bake until fish is opaque and flakes easily with a fork, about 10-15 minutes depending on the thickness of the fish.
  12. Sprinkle with salt to taste, if desired. (The lemon and olives provide a salty flavor and most people feel they don’t need more.
  13. Remove from pan, serve garnished with remaining parsley, more lemon juice, and pan sauce.
Notes
*Note—No parchment paper? No problem! This recipe works wonderfully without it—you just won’t lock in the smell.

*The final photo shows potatoes as well; they were added for my boyfriend. This is a great addition to the recipe if you’re not following a keto, paleo or whole30 diet. Research has shown that potatoes are one of the most satisfying foods per calorie. Eat a 3-ounce baked potato (90 calories) with this meal topped with ½ -2 cups broccoli for more fiber.

For a full super satisfying meal, we suggest microwaving a 3-ounce baked potato and some frozen broccoli, while the dish cooks for 350 calories.
Nutrition Information
Serving size: 1 serving Calories: 227 Fat: 12 g Saturated fat: 2 g Carbohydrates: 8 g Sugar: 2 g Sodium: 398 Fiber: 2 g Protein: 22 g
Recipe by Nutrition Twins at https://nutritiontwins.com/easy-one-pan-mediterranean-cod/