Mediterranean Wild Cod Meal Prep

Wild Alaskan Pacific cod's delicate, flaky texture shines in Mediterranean preparations. This meal prep combines roasted cod with kalamata olives, roasted tomatoes, and fresh herbs in a bright lemon vinaigrette. Make it on Sunday and enjoy healthy, restaurant-quality lunches for the next 3–4 days. The flavors deepen as the components marinate together.

Ingredients

• 5 cod fillets (6 oz portions), about 1.9 lbs total
• 2 cups cherry tomatoes, halved
• 1 cup kalamata olives, pitted and halved
• 1 red onion, thinly sliced
• 1 cucumber, diced
• 3 cups cooked farro or quinoa
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh dill, chopped
• 1/4 cup extra-virgin olive oil
• 3 tbsp fresh lemon juice
• 2 cloves garlic, minced
• 1 tsp oregano
• Sea salt and black pepper to taste

Instructions

1. Roast tomatoes: Preheat oven to 400°F. Toss cherry tomatoes with 1 tbsp olive oil, salt, and pepper. Spread on a baking sheet and roast for 8-10 minutes until slightly blistered. Remove and set aside.
2. Prepare cod: Pat cod fillets dry. Season with salt, pepper, and oregano. Place on a separate baking sheet lined with parchment. Drizzle with 1 tbsp olive oil.
3. Bake cod: Bake at 400°F for 12-14 minutes until cod flakes easily at the thickest part and reaches 145°F internal temperature. Cool slightly and cut into bite-sized chunks.
4. Make vinaigrette: In a small bowl, whisk together lemon juice, minced garlic, remaining olive oil, and oregano. Season with salt and pepper.
5. Assemble bowls: Divide cooked farro evenly among 4 containers. Layer with roasted tomatoes, cucumber, red onion, olives, and cod chunks.
6. Dress and store: Drizzle vinaigrette over each container. Sprinkle with fresh parsley and dill. Cover, refrigerate, and eat within 3–4 days.
7. Serve: These are delicious cold or gently warmed. Toss before eating to distribute the dressing.