RecipeRX

Aegean Baked Cod with Freekeh Pilaf & Pistachio-Mint Gremolata

Aegean Baked Cod with Freekeh Pilaf & Pistachio-Mint Gremolata is built to be delicious and practical while aligning with healthy eating principles. It keeps sodium sensible by leaning on aromatics, herbs, spices, and a splash of citrus or vinegar instead of heavy salt. It fits a Mediterranean, heart‑forward approach: lots of plants, olive oil, lean proteins, and satisfying textures. Serve with a big side of vegetables and a whole‑grain or legume base for extra fiber, and taste as you go—layering herbs and acids can make low‑salt cooking sing. Always follow your clinician’s guidance for personalized targets.

Heart Healthy Low-sodium Mediterranean Whole Grain
Prep
15m
Cook
30m
Total
45m
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Aegean Baked Cod with Freekeh Pilaf & Pistachio-Mint Gremolata

Ingredients

  • 2 pieces Cod Fillets
  • 1 tablespoon Olive Oil
  • 1/2 medium Lemon
  • 1/4 teaspoon Black Pepper
  • 1/2 cup Freekeh (cracked)
  • 1 tablespoon Olive Oil
  • 1/4 small Red Onion
  • 1 clove Garlic
  • 1/2 cup Cherry Tomatoes
  • 1/4 medium Green Bell Pepper
  • 1 cup Low-Sodium Vegetable Broth
  • 1 teaspoon Za'atar
  • 2 tablespoons Fresh Parsley
  • 2 tablespoons Pistachios (unsalted, shelled)
  • 2 tablespoons Fresh Mint
  • 1 tablespoon Fresh Dill
  • 1/4 piece Preserved Lemon
  • 1 teaspoon Pomegranate Molasses
  • 1 tablespoon Extra Virgin Olive Oil

Instructions

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Rinse the freekeh under cold water. In a medium saucepan, heat 1 tbsp olive oil over medium heat. Add diced red onion and sauté until softened, about 3-4 minutes. Add minced garlic, cherry tomatoes, and green bell pepper, cooking for another 2 minutes.
  3. Stir in the rinsed freekeh and za'atar. Pour in the low-sodium vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until freekeh is tender and liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes.
  4. While the freekeh simmers, prepare the cod. Pat the cod fillets dry with paper towels. Place them on the prepared baking sheet. Drizzle with 1 tbsp olive oil and sprinkle with black pepper. Bake for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
  5. While the fish bakes, prepare the Pistachio-Mint Gremolata. In a small bowl, combine the toasted chopped pistachios, finely chopped fresh mint, fresh dill, and finely diced preserved lemon rind. Drizzle with 1 tbsp extra virgin olive oil and pomegranate molasses. Stir gently to combine.
  6. Fluff the freekeh pilaf with a fork and stir in the chopped fresh parsley. Divide the pilaf between two plates. Top each serving of baked cod with a generous spoonful of the Pistachio-Mint Gremolata. Serve immediately, with lemon wedges on the side if desired.

Nutrition (per serving)

Calories: 540
Carbs: 36
Protein: 40
Fat: 25
Sodium: 185
Fiber: 9

Servings: 2 · Author: RecipeRX