Mediterranean Baked Cod with Chickpea Salad
Not only does our Mediterranean Baked Cod offer a generous 35 grams of protein, but we also serve it on a piece of sweet and colorful bell pepper with a hearty chickpea salad.
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Ingredients
Baked cod
- 10 pitted Kalamata olives, minced
- 2 cloves garlic, minced
- 3/4 cup packed fresh flat-leaf parsley, minced
- 1/2 tsp lemon zest
- 2 tbsp fresh lemon juice
- 1/4 tsp ground black pepper
- 1/8 tsp coarse sea salt
- 2 red bell peppers, trimmed, halved and seeded
- 1 tsp extra-virgin olive oil, divided
- 2 cups baby spinach
- 4 5-oz boneless, skinless cod fillets
Chickpea salad
- 2 tsp extra-virgin olive oil
- 1/2 cup chopped red onion
- 1 clove garlic, minced
- 1 15-oz BPA-free can unsalted chickpeas (aka garbanzo beans), drained, rinsed and patted dry
- 1/2 cup packed fresh flat-leaf parsley, minced, divided
- 1 tbsp dried oregano
- 1/4 cup fresh lemon juice
- 10 pitted Kalamata olives, chopped
- 1 1/2 cups grape tomatoes, chopped
- 1/4 cup crumbled feta cheese
- 1 1/2 tsp lemon zest
- 1/4 tsp ground black pepper
Preparation
- Preheat oven 350˚F. Line a large baking sheet with foil.
- Prepare Baked Cod: In a small bowl, combine olives, garlic, parsley, lemon zest and juice, black pepper and salt. Set aside.
- On baking sheet, arrange bell peppers skin side down. Brush tops of peppers with 1/4 tsp oil, dividing evenly, then top each half with 1/2 cup spinach and 1 cod fillet. To olive mixture, add 3/4 tsp oil and stir to combine; spread over cod, dividing evenly. Bake until cod flakes easily when tested with a fork, 20 to 25 minutes.
- Meanwhile, prepare Chickpea Salad: In a medium skillet, heat oil on medium-high. Add onion and garlic and sauté for 1 minute. Add chickpeas, 1/4 cup parsley, oregano, lemon juice and 1 tbsp water and cook, stirring often, for 5 minutes. Add olives and tomatoes and cook, stirring, until liquid evaporates, about 8 minutes. Stir in feta, remaining 1/4 cup parsley, lemon zest and black pepper; remove from heat.
- Carefully lift bell pepper halves and cod from baking sheet and divide among serving plates. Serve with Chickpea Salad.
Nutrition Information
- Serving Size 1 Mediterranean baked cod fillet, 1/2 cup spinach, 1/2 bell pepper, 1/2 cup salad
- Calories 363
- Carbohydrate Content 33 g
- Cholesterol Content 69 mg
- Fat Content 10 g
- Fiber Content 8 g
- Protein Content 35 g
- Saturated Fat Content 2 g
- Sodium Content 455 mg
- Sugar Content 7 g
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 0 g