Ever wondered if a quick weeknight meal could transport you to the Mediterranean coast? This Mediterranean Cod Bowl with Greek Salad & Lemon does exactly that—bright flavors, crisp textures, and simple prep all in under 25 minutes. Thanks to heart‑healthy fish, vitamin‑rich veggies, and a burst of citrus, this dish defies the myth that fast food isn’t fresh or gourmet. Let’s dive in!
Ingredients
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2 cod fillets (6 oz each), skinless
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1 cup cucumber, diced
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1 cup cherry tomatoes, halved
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½ cup red onion, chopped
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½ cup yellow bell pepper, diced
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¼ cup crumbled feta cheese
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2 tbsp extra‑virgin olive oil
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Juice of ½ lemon + wedges for serving
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1 tsp dried oregano
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Salt & pepper to taste
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Optional garnish: fresh parsley
Step‑by‑Step
Step 1: Prep the Greek Salad
In a bowl, combine diced cucumber, halved tomatoes, chopped onion, diced bell pepper, and crumbled feta. Drizzle with 1 tbsp olive oil, lemon juice, a pinch of salt and pepper, and toss gently.
Step 2: Season the Cod
Brush cod fillets with remaining olive oil. Sprinkle both sides with dried oregano, salt, and pepper.
Step 3: Cook the Cod
Heat a nonstick skillet over medium heat. Place cod fillets and cook 4–5 minutes per side, until opaque and flaky.
Step 4: Assemble the Bowl
Divide Greek salad between two bowls. Gently place a cooked cod fillet on top. Drizzle with pan juices, add lemon wedge.
Step 5: Garnish & Serve
Sprinkle with fresh parsley and an extra squeeze of lemon if desired. Serve immediately for optimal freshness.
Variations
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Swap the protein: Use grilled shrimp or white fish like haddock.
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Grain bowl option: Add cooked quinoa or couscous beneath the salad.
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Herb upgrade: Stir fresh mint and dill into the salad for extra freshness.
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Spicy twist: Add sliced kalamata olives or chopped pepperoncini and a pinch of red pepper flakes.
COOKING Note
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Use day‑fresh cod if possible—frozen works, but thaw gently.
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Don’t overcook fish: 145 °F internal temperature yields perfect flakiness.
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For crisp onions, rinse chopped red onion under cold water before using.
Serving Suggestions
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Pair with a glass of crisp Assyrtiko or Pinot Grigio.
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Serve with warm pita bread or garlic‑dusted lavash.
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Offer tzatziki on the side for a creamy dip option.
Storing Tips for the Recipe
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Store salad and cod separately in airtight containers.
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Refrigerate within 2 hours; use within 3 days.
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Reheat cod gently under foil in a low oven (325 °F) for best texture.
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Don’t refrigerate assembled bowls—lettuce wilts and feta loses bloom.
Timing
Prep Time 10 minutes
Cooking Time 12 minutes
Total Time 22 minutes
Yield 2 servings
Nutritional Information (Per Serving)
Calories ~430 kcal
Protein ~35 g
Sodium ~470 mg
Healthier Alternatives for the Recipe
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Use olive oil spray to reduce fat without compromising flavor.
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Replace feta with reduced-fat or goat cheese for lighter cheese options.
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Add mixed greens (arugula, spinach) for extra fiber and nutrients.
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Try whole-grain quinoa instead of bread to lower glycemic impact.
Common Mistakes to Avoid
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Overcrowding the pan—leave space around each fillet for even cooking.
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Skipping lemon juice—it wakes up the greens and balances the dish.
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Using bottled oregano—fresh or high-quality dried oregano gives a real Mediterranean vibe.
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Serving cold cod with warm salad—serve both warm to preserve texture.
Conclusion
Your Mediterranean Cod Bowl with Greek Salad & Lemon delivers bright, refreshing flavors and nourishing goodness—all in record time. Its vibrant colors and textures make it ideal for both everyday dinners and light entertaining. Try it tonight, customize with herbs and grains, and drop a comment to share your bowl’s new twist!
Frequently Asked Questions (FAQs)
1. Can I bake the cod instead of pan-searing it?
Absolutely! Preheat oven to 425 °F. Place seasoned cod on a parchment-lined baking sheet and bake for 12–14 minutes until flaky.
2. Is cod a sustainable choice?
Yes—choose cod labeled MSC-certified or Wild-Caught from the North Atlantic for sustainable sourcing. [Monterey Bay Seafood Watch]¹ recommends Pacific cod.
3. Can I prep this ahead for meal prep?
Yes—but store salad and cod separately. Keep salad chilled and cod slightly warm. Assemble just before eating.
4. Can I swap the cheese?
Yes! Feta is traditional, but you can use goat cheese, halloumi (grilled), or omit for a dairy-free version.
5. Is this dish gluten-free?
Yes—naturally gluten-free if using olive oil and fresh ingredients. Use certified gluten-free grains if adding quinoa.
Mediterranean Cod Bowl with Greek Salad & Lemon
- Total Time: 22 minutes
- Yield: 2 servings 1x
Description
A vibrant Mediterranean-inspired bowl featuring pan-seared cod, Greek salad with feta, and a burst of fresh lemon.
Ingredients
2 cod fillets (6 oz each), skinless
1 cup cucumber, diced
1 cup cherry tomatoes, halved
½ cup red onion, chopped
½ cup yellow bell pepper, diced
¼ cup crumbled feta cheese
2 tbsp extra-virgin olive oil
Juice of ½ lemon + wedges for serving
1 tsp dried oregano
Salt & pepper to taste
Optional garnish: fresh parsley
Instructions
1. In a bowl, combine diced cucumber, halved tomatoes, chopped onion, diced bell pepper, and crumbled feta. Drizzle with 1 tbsp olive oil, lemon juice, salt, and pepper. Toss gently.
2. Brush cod fillets with remaining olive oil. Season both sides with oregano, salt, and pepper.
3. Heat nonstick skillet over medium heat. Sear cod 4–5 minutes per side until opaque and flaky.
4. Divide salad into two bowls. Top each with a cod fillet and drizzle with pan juices.
5. Garnish with fresh parsley and lemon wedges. Serve immediately.
Notes
Use fresh or properly thawed cod for best results.
Avoid overcooking fish—internal temp should reach 145°F.
Toss salad just before serving to maintain freshness.
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Category: Main Course
- Method: Pan-seared
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 430
- Sugar: 5g
- Sodium: 470mg
- Fat: 22g
- Saturated Fat: 5g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 60mg
Keywords: Mediterranean Cod Bowl with Greek Salad, Greek-style fish, cod and feta salad, healthy Mediterranean bowl