Greek-Style Baked Cod with Tomatoes, Olives & Capers

Cod's mild flavor makes it a natural match for a bright, briny Greek-style sauce—cherry tomatoes that collapse into a light sauce, kalamata olives, and capers, all finished with lemon and oregano. Baking the fish right in the sauce keeps it moist and lets the flavors meld in one pan.

Cod is naturally very low in fat, which keeps this dish's saturated fat down even with olive oil in the pan, and the olives and capers—while naturally salty—are used in modest amounts and the capers are rinsed to pull back on sodium. Cherry tomatoes contribute potassium and lycopene, and a finishing squeeze of lemon means little to no added salt is needed. It's a dish built around olive oil, tomatoes, and herbs, the same foundation that makes Mediterranean-style eating genuinely heart-conscious.

Serve it with a simple side of steamed greens or a small portion of whole grains to round out the plate.