Baked Cod with Mediterranean Vegetables

Herb-crusted cod baked with cherry tomatoes, olives, artichokes, and capers — 38 g of protein and just 370 kcal in a Mediterranean dinner built around iodine and selenium. Ready in 30 minutes, mostly oven time.

Ingredients (1 serving)

• Cod fillet — 180 g
• Cherry tomatoes — 100 g
• Artichoke hearts — 60 g
• Olives — 20 g
• Capers — 1 tsp
• Olive oil — 2 tsp
• Lemon, garlic, herbs — to taste

Macros per serving

• Calories: 370 kcal
• Protein: 38 g
• Fat: 10 g
• Carbs: 22 g
• Fiber: 6 g

Key micronutrients

• Iodine: ~150 µg (from cod)
• Selenium: ~45 µg
• Potassium: ~900 mg
• Vitamin B12: ~3 µg

Why it earns a spot in the rotation

• Iodine density. Cod is one of the more reliable dietary iodine sources, a nutrient most diets under-supply once iodised-salt intake drops.
• High protein, low calorie. 38 g of protein in 370 kcal gives one of the highest protein-to-calorie ratios in the meal rotation.
• Mediterranean produce. Tomatoes, olives, and artichokes add polyphenols and healthy fats without adding much volume to the plate.
• Low effort. A single baking tray, 30 minutes, no active cooking technique to learn.

Related protocols

• Baked Salmon with Brown Rice & Edamame
• Lean Beef & Lentil Stew with Root Vegetables
• Veggie Omelette with Whole-Grain Toast

Sources

• MedlinePlus — Iodine in Diet

AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.