Weekly Wellness Recipe: Mediterranean Lemon Cod with Cucumber Tomato Salad

Fresh cod is seasoned with herbs and citrus, then wrapped in parchment to lock in moisture and flavor for a light, Mediterranean-inspired dish.

Mediterranean cuisine is known for its fresh ingredients, vibrant flavors, and simple cooking methods. While traditional Mediterranean meals often rely on olive oil, the core flavors of citrus, herbs, and fresh vegetables translate beautifully into Phase 2-friendly cooking. This Mediterranean lemon cod with cucumber tomato salad captures the brightness and freshness of coastal Mediterranean dishes while remaining fully compliant with Phase 2 guidelines. It is a light, satisfying meal that works especially well during warmer spring evenings when clean, refreshing foods feel most appealing.

Nutritional Benefits

Cod is an excellent source of lean protein that supports muscle maintenance while helping keep calories controlled. Seafood is also encouraged for protein rotation during Phase 2, helping provide nutrient variety while maintaining fat-burning momentum.

Cucumbers are naturally high in water content, which helps support hydration and fullness while contributing very few calories. Their crisp texture adds refreshing contrast to the warm fish.

Tomatoes contribute antioxidants, vitamin C, and natural brightness that enhance flavor without the need for added fats. Together with cucumber, they create a light salad that complements the citrus-forward cod.

The result is a balanced meal that feels fresh, satisfying, and supportive of Phase 2 goals.

Ingredients

• 6 oz cod fillet
• 1 teaspoon lemon zest
• 2 tablespoons fresh lemon juice
• 1 clove garlic, minced
• ½ teaspoon dried oregano
• Pink sea salt, to taste
• Black pepper, to taste
• For the cucumber tomato salad
• 1 cup cucumber, diced
• ½ cup tomato, diced
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh lemon juice
• Pink sea salt, to taste
• Black pepper, to taste

Instructions

1. Preheat the oven to 375°F.
2. Place the cod fillet on a sheet of parchment paper. Season with lemon zest, garlic, oregano, pink sea salt, and black pepper. Drizzle with fresh lemon juice.
3. Wrap the parchment loosely around the fish to create a packet and place it on a baking sheet.
4. Bake for 12 to 15 minutes, or until the fish flakes easily with a fork.
5. While the fish cooks, prepare the cucumber tomato salad by combining cucumber, tomato, parsley, lemon juice, pink sea salt, and black pepper in a bowl. Toss gently to combine.
6. Remove the cod from the oven and carefully open the parchment packet.
7. Serve the warm cod alongside the fresh cucumber tomato salad.

Mild, flaky cod pairs perfectly with bright Mediterranean flavors like lemon and herbs, creating a simple and refreshing protein option.

Nutritional Information

Serving size: 1 plate

6 oz baked cod fillet

1 cup cucumber tomato salad (½ cup cucumber, ¼ cup tomato, 1 tablespoon parsley after mixing)

• Calories: approximately 220
• Protein: approximately 32 g
• Carbohydrates: approximately 8 g
• Fat: approximately 2 g
• Fiber: approximately 2 g
• Sugar: approximately 3 g

Light, Fresh, Powerful

Eating well during Phase 2 does not require sacrificing flavor or satisfaction. This Mediterranean lemon cod with cucumber tomato salad brings together bright citrus, lean seafood, and refreshing vegetables to create a meal that feels both nourishing and energizing. It is a simple example of how clean ingredients and thoughtful preparation can support both health goals and enjoyable meals.

For more delicious recipes, check out these articles:

Weekly Wellness Recipe: Greek Herb Salmon with Garlicky Greens

Weekly Wellness Recipe: Cauliflower Tabbouleh with Herb-Baked Chicken

Weekly Wellness Recipe: Grilled Lemon Herb Chicken Lettuce Wraps