Pregnancy Friendly Mediterranean Baked Cod with Olives and Tomatoes
Bright cherry tomatoes, briny Kalamata olives, and capers come together in a bubbling skillet sauce that makes baked cod feel genuinely exciting rather than like a health obligation. The fish is rubbed with a warm blend of smoked paprika, cumin, and turmeric before it's nestled right into the sauce, so every bite is deeply flavored all the way through. Cod is one of the best choices during pregnancy because it's a low-mercury fish that still delivers plenty of lean protein and omega-3s — no guesswork required. Cooking it to an internal temperature of 145°F is built right into the instructions, which takes the stress out of knowing the fish is fully and safely cooked. Everything comes together in a single oven-safe skillet, which means less cleanup and a gorgeous presentation you can bring straight to the table. A squeeze of fresh lemon and a handful of chopped parsley at the end keep the whole dish tasting vibrant and light. It's the kind of weeknight dinner that feels like it took far more effort than it actually did.
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Learn more →Ingredients
4 servings
- 4 cod fillets (6 oz each), about 1 inch thick
- 3 tbsp extra virgin olive oil, divided
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp smoked paprika
- ½ tsp ground cumin
- ¼ tsp ground turmeric
- 4 garlic cloves, thinly sliced
- 1 pint (10 oz) cherry tomatoes, halved
- ½ cup kalamata olives, pitted and halved
- 2 tbsp capers, drained
- ¼ tsp red pepper flakes (optional)
- 1 lemon, half juiced and half cut into wedges for serving
- ¼ cup fresh parsley, roughly chopped
Instructions
- 1
Preheat the oven to 400°F (205°C).
- 2
In a small bowl, combine the salt, black pepper, smoked paprika, cumin, and turmeric. Pat the cod fillets dry with paper towels, then rub both sides of each fillet with 1 tbsp of the olive oil and the spice mixture.
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