Healthy, Satisfying, and Big on Flavor
This Creole Baked Cod proves that eating for weight loss doesn’t mean sacrificing flavor. Light, flaky cod is baked with colorful vegetables, heart-healthy olive oil, and bold Creole seasoning, creating a dish that’s nourishing, filling, and full of Southern-inspired taste.
Butter adds just enough richness, while peppers, tomatoes, and red onion release natural sweetness as they roast. It’s simple, balanced, and ideal for weeknight dinners, meal prep, or anyone looking for a low-calorie, high-flavor seafood option.
Ingredients
- Cod fillets
- Mini sweet peppers, sliced
- Cherry tomatoes
- Red onion, sliced
- Butter
- Olive oil
Seasonings
- Tony’s Creole seasoning
- Smoked paprika
- Garlic powder
- Onion powder
- Parsley
- Salt
- Black pepper
Step-By-Step Instructions
1. Preheat the Oven
- Preheat oven to 375°F.
2. Assemble the Dish
- Place cod fillets in a baking dish.
- Arrange mini sweet peppers, cherry tomatoes, and red onion around and over the fish.
- Drizzle lightly with olive oil and add small pats of butter.
3. Season
- Season the cod and vegetables with Tony’s Creole seasoning, smoked paprika, garlic powder, onion powder, parsley, salt, and black pepper.
4. Bake Covered
- Cover the baking dish tightly with foil.
- Bake for 15 minutes.
5. Finish Uncovered
- Remove foil and return the dish to the oven.
- Bake uncovered for an additional 10–15 minutes, until the cod is opaque, flaky, and cooked through.
Pro Tips & Serving Suggestions
- Cod is done when it flakes easily with a fork.
- Use minimal butter to keep calories lower while maintaining flavor.
- Serve with steamed vegetables, cauliflower rice, or a fresh salad.
- Great for meal prep—stores well in the refrigerator for up to 3 days.
- Swap cod for tilapia or haddock if needed.
About the Creator
This recipe comes from Smith Meshella, the creator behind @mishloveee, who shares approachable, flavorful meals designed to support wellness without losing cultural flavor. Her recipes balance health-conscious choices with bold seasoning and comfort.
Smith Meshella | @mishloveee