Baked Cod with Herbs and Roasted Cherry Tomatoes

Why This Works for Intermittent Fasting

Cod is one of the highest protein-to-calorie fish available — a 200g fillet delivers around 40g of protein at under 200 calories. That protein density keeps you full through your fasting window without carbohydrate-driven insulin spikes. Roasted cherry tomatoes add lycopene and sweetness without meaningful carb content, making this an ideal first meal after a long fast.

Ingredients

• 2 cod fillets (approx. 180–200g each)
• 200g cherry tomatoes, halved
• 3 tablespoons olive oil
• 4 garlic cloves, thinly sliced
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh thyme leaves (or 1 tsp dried)
• 1 tablespoon fresh rosemary, finely chopped
• 1 lemon, zested and halved
• Sea salt and black pepper
• Optional: pinch of chili flakes

Instructions

1. Preheat oven to 200°C (180°C fan / 400°F).

2. Place the cherry tomatoes in a baking dish. Drizzle with 1 tablespoon of olive oil, season with salt, pepper, and chili flakes if using. Toss to coat. Spread into a single layer.

3. Roast the tomatoes for 10 minutes until they begin to soften and blister.

4. While tomatoes roast, pat the cod fillets dry with paper towel. Season both sides with sea salt, black pepper, and lemon zest.

5. Combine the remaining 2 tablespoons of olive oil with the garlic, parsley, thyme, and rosemary in a small bowl.

6. Remove the dish from the oven. Push the tomatoes to the sides and place the cod fillets in the centre. Spoon the herb oil generously over each fillet.

7. Squeeze half the lemon over everything. Return to the oven and bake for 10–12 minutes, until the cod is opaque and flakes easily with a fork.

8. Serve immediately with a squeeze of remaining lemon.

Nutrition Per Serving

Fasting Compatibility

This recipe is ideal for breaking any fast of 14 hours or longer. The low carbohydrate content means it won't spike insulin significantly, keeping you in fat-burning mode longer after eating. Works particularly well as a lighter dinner option when you're eating in a 6–8 hour window and want to keep the last meal of the day clean and satisfying.

Related Recipes

• Baked Salmon with Dill, Lemon, and Capers
• Seared Tuna Steak with Sesame, Ginger, and Greens
• Salmon and Avocado Salad

This recipe is for informational purposes only and is not medical advice.