Mediterranean Baked Cod

Level 2 Recipes

Written by Tara Davis

Updated this week

Mediterranean Baked Cod over Brown Rice

Servings: 4

Level 2 Recipe



5 oz fresh spinach

4 (6 ounce) fillets cod, halibut, flounder. Sole or other Level 1 fish

2 cups cherry tomatoes, halved

1 lemon, cut into slices

½ an onion, sliced

5 scallions, thinly sliced

3 tablespoons minced fresh dill

a few sprigs of fresh thyme

2 teaspoon garlic powder

2 teaspoon onion powder

1 1/2 cups low-sodium vegetable or chicken broth

4 cups cooked brown rice, quinoa or spaghetti squash

Himalayan salt and pepper to taste


  1. Pre-heat oven to 375 degrees. 

  2. To prepare the fish, lay spinach in 9’x13’ casserole dish.  Add broth to dish. Place fish fillets on top of spinach.  Season fillets with garlic, onion powder, dill, salt and pepper.  Scatter tomatoes, scallions and onions around the dish.  Lay lemon slices & thyme over the top of the fish fillets.

  3. Cover with aluminum foil and bake for 25 minutes or until fish is opaque and flakes easily.

  4. While fish is cooking, prepare either brown rice or quinoa according to package directions.  Once cooked, pour a cup of quinoa or rice into each bowl, then a couple of ladlefuls of the broth from the casserole. Finally, top with cod & vegetable mixture and enjoy!

Coach’s Note: I developed this recipe when I first went through the program. I love the broth that this dish creates – and brown rice, quinoa or spaghetti squash make the perfect vehicle for soaking it all up.  It is also Level One-friendly if made without the starches and served with extra greens.

This dish packs a nutritional punch with heart-heathy Omega-3 fatty acids, Vitamins B12 and B6 found in the cod along with the Vitamins A, C, K and folic acid present in spinach - all of which promote healthy cellular and immune function. It’s super fresh, light, and makes a quick weeknight meal. Keeps for 2 days refrigerated and is just as good cold for lunch the next day! 

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