Tomato Basil Baked Cod
This dish is vibrant, incredibly easy to prepare, and packed with lean protein—making it an excellent addition to a high-protein meal plan designed for muscle recovery.
Ingredients
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4 cod fillets (about 6 oz each)
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2 cups cherry tomatoes, halved
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1/4 cup fresh basil leaves, roughly chopped (plus extra for garnish)
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3 cloves garlic, minced
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2 tbsp extra-virgin olive oil
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1 tbsp fresh lemon juice
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1/2 tsp salt (or to taste)
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1/4 tsp black pepper
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(Optional) A pinch of red pepper flakes for a little heat
Instructions
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Preheat the Oven: Preheat your oven to 400°F (200°C). Lightly grease a baking dish or line it with parchment paper for easy cleanup.
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Prepare the Tomato Basil Mixture: In a medium bowl, toss together the halved cherry tomatoes, chopped basil, minced garlic, olive oil, lemon juice, salt, pepper, and red pepper flakes (if using).
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Season the Fish: Pat the cod fillets dry with a paper towel (this helps them bake better). Place them in the prepared baking dish and season both sides lightly with a little extra salt and pepper.
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Combine: Spoon the tomato and basil mixture evenly over and around the cod fillets in the baking dish.
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Bake: Bake for 12 to 15 minutes, depending on the thickness of the fillets. The fish is done when it is opaque all the way through and flakes easily with a fork.
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Serve: Garnish with additional fresh basil leaves and an extra squeeze of fresh lemon juice before serving.
Serving Suggestions
Pair this alongside a fiber-rich side like quinoa, brown rice, or a hearty serving of roasted asparagus to round out a balanced, nutrient-dense meal.
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