Q1: Can I use frozen cod instead of fresh for this Mediterranean Medallions recipe?

Yes, you can use frozen cod, but be sure to fully thaw it first in the refrigerator overnight. Pat the fish completely dry with paper towels (as mentioned in Step 3) to remove excess moisture, which helps achieve a better texture and prevents steaming instead of baking. Frozen cod might require a slightly longer cooking time, so check for doneness by ensuring the fish is opaque and flakes easily with a fork, as specified in Step 8.

Q2: What can I substitute for herbs de Provence if I can't find it?

If you don't have herbs de Provence, you can create a similar blend using dried thyme, basil, oregano, and a pinch of dried rosemary. In Step 4, where the recipe calls for rubbing herbs into the cod, use an equal amount of this homemade herb mix. The goal is to maintain a Mediterranean flavor profile, so any combination of dried Mediterranean herbs will work well. Alternatively, you could use Italian seasoning as a convenient one-to-one substitute.

Q3: How do I know when the cod is perfectly cooked?

According to Step 8, the cod is done when it becomes opaque and flakes easily with a fork. This typically takes 12-15 minutes in a 400°F oven. The fish should look white and slightly translucent, not gray or dark. If you're uncertain, use a fork to gently separate the fish at its thickest part - it should break into clean, moist flakes. An instant-read thermometer can also help; the internal temperature should reach 145°F for fully cooked fish.

Q4: Are there any modifications for this recipe to make it more Optavia-friendly?

The recipe is already designed for the Optavia diet, featuring lean protein (cod) and low-carb vegetables (cherry tomatoes). To further align with Optavia guidelines, ensure you're using precise measurements of ingredients. You can reduce the amount of capers or omit them if they exceed your recommended portion sizes. If you want to add more volume without calories, consider increasing the amount of fresh herbs like parsley or adding more lemon zest for flavor without significant caloric impact.

Baked Cod Mediterranean Medallions

Transport yourself to the sun-drenched shores of the Mediterranean with these elegant Baked Cod Mediterranean Medallions. This Optavia-friendly dish showcases wild-caught cod at its finest, enhanced with the aromatic blend of herbs de Provence—a fragrant mixture of thyme, rosemary, basil, and lavender that captures the essence of southern France. Each tender medallion is perfectly portioned to meet your lean protein needs while keeping calories in check.

The magic of this dish lies in its simplicity and the quality of its ingredients. Sweet cherry tomatoes are roasted alongside the cod until they burst with concentrated flavor, creating a natural, light sauce that requires no added fats or heavy creams. Briny capers add pops of Mediterranean brightness that complement the mild, flaky cod beautifully. The result is a restaurant-quality meal that's effortless to prepare yet impressive enough for company.

This recipe embodies the principles of the Optavia Lean & Green meal plan, delivering 5.5 ounces of lean protein paired with three servings of non-starchy vegetables. The cod provides high-quality protein with minimal fat, while the tomatoes contribute essential nutrients, antioxidants, and fiber without excess carbohydrates. Best of all, this dish comes together in under 30 minutes, making it perfect for busy weeknights when you want something healthy, satisfying, and delicious.

Whether you're following the Optavia program or simply seeking a lighter approach to dinner, these Mediterranean medallions prove that healthy eating doesn't mean sacrificing flavor. The herbs, tomatoes, and capers create layers of taste that make every bite feel indulgent, while the nutritional profile keeps you on track with your wellness goals.

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

25 minutes

None servings

220 calories

Fat 3.50g

Carbs 12.00g

Protein 35.00g

Ingredients

5.5 oz	wild-caught cod fillet, patted dry
1 tsp	herbs de Provence
1.5 cups	cherry tomatoes, halved
1 tbsp	capers, drained
2 cloves	garlic, minced
1/2 medium	lemon, juiced
1/4 tsp	salt
1/4 tsp	black pepper, freshly ground
2 sprays	olive oil cooking spray
1 tbsp	fresh parsley, chopped (optional)

Equipment

Cutting board

Oven

measuring spoons

measuring cups

paper towels

fork

knife

baking dish

Anti-Inflammatory Diet

Ideal for an anti-inflammatory diet, this recipe features fatty fish rich in omega-3s, antioxidant-packed tomatoes, anti-inflammatory herbs like rosemary and thyme, and minimal processed ingredients. The cooking method and ingredient selection support reducing systemic inflammation.

Clean Eating

Exemplifies clean eating with whole, minimally processed ingredients like wild-caught cod, fresh herbs, and cherry tomatoes. The recipe avoids refined sugars, artificial additives, and uses simple, recognizable ingredients prepared with minimal intervention.

Low-Carb Diet

Perfectly aligned with low-carb requirements, this recipe contains only 3-4g net carbs per serving, focusing on lean protein and non-starchy vegetables. The minimal use of cherry tomatoes keeps carbohydrate content extremely low while providing robust flavor.

Mediterranean Diet

This recipe perfectly embodies Mediterranean Diet principles with wild-caught cod, olive oil spray, fresh herbs, tomatoes, and capers. It emphasizes fish as the primary protein, uses heart-healthy olive oil, and incorporates abundant vegetables and herbs typical of Mediterranean cuisine.

Optavia

This is a classic Optavia Lean & Green meal, precisely portioned with 5.5 oz of lean protein and three servings of non-starchy vegetables. The recipe follows Optavia's guidelines for balanced, portion-controlled nutrition with minimal added fats.

Instructions

Preheat your oven to 400°F (200°C).

5 min

Lightly spray a baking dish with olive oil cooking spray to prevent sticking.

Pat the cod fillet dry with paper towels and place it in the center of the prepared baking dish.

Season the cod with salt, black pepper, and herbs de Provence, rubbing the seasonings gently into both sides of the fish.

1 min

Arrange the halved cherry tomatoes around the cod in the baking dish, cut-side up.

1 min

Sprinkle the minced garlic over the tomatoes and cod.

Drizzle the fresh lemon juice evenly over the cod and tomatoes.

Place the baking dish in the preheated oven and bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork, and the tomatoes are softened and slightly blistered.

15 min

Remove the baking dish from the oven and immediately sprinkle the drained capers over the top of the cod and tomatoes.

Garnish with fresh chopped parsley and lemon slices if desired. Serve immediately while hot.