RECIPE DETAILS
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Difficulty Level: Easy
Looking for the perfect lean and green fish recipe that doesn’t taste like diet food? This baked cod with tomatoes and feta is about to become your new favorite Optavia-approved dinner. As a coach who’s helped countless clients overcome their fear of cooking fish, I can tell you – this recipe is absolutely foolproof.
When my clients ask me for Optavia fish lean and green recipes, this Mediterranean-inspired dish is always at the top of my list. Why? Because it transforms simple cod into something that feels like you’re dining at a coastal restaurant, all while staying perfectly on plan with your 5 and 1 plan Optavia recipes.
Why This Baked Cod with Tomatoes and Feta Recipe Works
As someone who’s tested dozens of Optavia cod recipes, I can tell you this one stands out. The combination of roasted garlic oil (counted as your healthy fat), juicy tomatoes, and briny feta creates layers of flavor that make this dish feel anything but restrictive. Plus, it’s one of those Optavia meals that even non-dieters request!
Baked Cod with Tomatoes and Feta Ingredients
- 4 (6 oz) cod fillets
- 2 cups cherry tomatoes, halved
- 2 oz reduced-fat feta cheese, crumbled
- 2 tsp olive oil
- 4 cloves garlic, minced
- 1 lemon, zested and juiced
- 1 tbsp fresh oregano (or 1 tsp dried)
- 1 tbsp fresh basil, chopped
- Salt and pepper to taste
Coach’s Tip: Pat your cod fillets completely dry before seasoning – this is the secret to getting that perfect, flaky texture instead of a watery dish!
Kitchen Equipment Needed
Baked Cod with Tomatoes and Feta Instructions
Here’s how to nail this baked cod with tomatoes every single time:
- Preheat oven to 400°F. Prepare your baking dish with a light mist of olive oil.
- Season cod fillets with salt, pepper, and lemon zest.
- Toss tomatoes with minced garlic, half the olive oil, and dried herbs if using.
- Place cod in baking dish, surround with seasoned tomatoes, and drizzle with remaining oil.
- Bake 15-20 minutes until fish flakes easily.
- Top with feta and fresh herbs in the last 2 minutes.
Coach’s Truth: Don’t overcook your cod! It’s done when it just turns opaque and flakes easily with a fork – usually right around 18 minutes for average-sized fillets.
Coaching Corner
After helping countless clients master this recipe, here are my top tips:
- Choose fresh or properly thawed frozen cod – no shortcuts!
- This recipe works perfectly for meal prep, just wait to add the feta
- For picky eaters, start with less feta and gradually increase
- Perfect for your lean and green weekly rotation
Storage & Meal Prep
Make this recipe work for your busy week:
- Store fish and tomatoes for up to 2 days
- Add feta just before serving for best results
- Reheat gently in microwave or oven
Diet Framework Compatibility
Optavia
- Lean and Green Portions: 1 serving = 1 complete lean and green meal
- Condiment Counts: 2 condiments per serving
Mediterranean Diet
- Perfect fit with its lean protein and healthy fats
- Rich in vegetables and herbs
Low Carb
- Total Carbs: 5g
- Fiber: 1g
- Net Carbs: 4g
Baked Cod with Tomatoes and Feta Recipe Variations
Here are some client-tested twists on this favorite:
- Spicy Version: Add red pepper flakes
- Herb Lover’s: Double the fresh herbs
- Italian Style: Use Italian seasoning blend and add capers
FAQ
Can I use frozen cod?
Yes! Just thaw completely and pat very dry before cooking.
How do I know when the cod is done?
It should flake easily with a fork and be opaque throughout.
Can I prep this ahead for busy weeknights?
Prep tomatoes and seasonings ahead, but cook fish fresh for best results.
Let’s Keep It Real
This baked cod with tomatoes and feta proves that Optavia meals can be both healthy and delicious. It’s the perfect example of how lean and green fish recipes can become family favorites that don’t taste like “diet food.
