Guest blog and recipe by Emily @wonderwhyimfat.
When it comes to flavorful, nutrient-rich meals that feel indulgent without weighing you down, Mediterranean Cod is a standout star. Combining the mild, flaky goodness of cod with the bold, heart-healthy ingredients typical of Mediterranean cuisine—like tomatoes, olives, garlic, herbs, and olive oil—this dish is both a culinary delight and a nutritional powerhouse.
Cod is a low-fat source of high-quality protein, essential for muscle repair, hormone regulation, and immune function. A single 4-ounce serving of cod provides about 20 grams of protein with minimal saturated fat.
While not as fatty as salmon, cod still contains valuable omega-3 fatty acids, which reduce inflammation, lower blood pressure, and improve overall heart health. Pairing it with olive oil and olives—both rich in heart-loving monounsaturated fats—gives this dish a cardiovascular boost.
Olive oil and fish together deliver nutrients that protect against cognitive decline. The omega-3s in cod and polyphenols in olive oil have both been linked to better memory and slower age-related brain changes.
For extra gut-health support, I like to open a capsule of Just Thrive Probiotic and mix it into the tomato-olive topping just before serving. It's heat-stable, so it is easy to add to any dish, and adds another layer of wellness to the plate.
This is the perfect summer recipe when you want to whip up something light, yet oh so delicious!
Use These Products In Your Recipes
Mediterranean CodPrep time: 10 minutes
For the Mediterranean Topping:
Directions:
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