Zesty Tzatziki Cod with Roasted Red Peppers: A Bright & Bold Mediterranean Dish
- May 7
- 4 min read
Updated: May 10
Flaky and tender, this delicately roasted cod melts in your mouth, offering a clean, subtle richness with every bite. Paired with a bright, herby tzatziki, it delivers a refreshing lift that soothes the palate and calms the nervous system. The roasted red peppers and onions add a sweet, smoky warmth, rounding out the dish with comforting depth. Light, easy to digest, and full of flavor, this dish is perfect for any night.
In this article, you will learn:
Nutrition in Tzatziki Cod
History - Tzatziki
As a popular Greek yogurt dip, tzatziki has a long and interesting history, with roots believed to trace back to the Ottoman Empire. One early version, known as tarator, was made with ground walnuts and vinegar⁽¹⁾. In the Middle East and parts of the Mediterranean, tarator was often prepared with tahini, while in the Balkans and Turkey, it evolved into a yogurt-based dish featuring cucumbers and sometimes walnuts⁽¹⁾.
The word tzatziki is derived from the Turkish "cacık", a similar dish made with yogurt, cucumber, garlic, and dried mint. Cacık typically has a thinner consistency and is served more like a cold soup, while tzatziki is thicker due to the cucumber being grated and strained before mixing with the yogurt⁽²⁾.
Nutrition in Tzatziki Cod
Yogurt⁽³⁾
A good source of probiotics, protein, and calcium
Contains Vitamin A, Vitamin B12, potassium, magnesium, phosphorus, and iodine
Supports bone, cardiovascular, and digestive health
May help reduce the risk of type 2 diabetes and yeast infections
Cucumber⁽⁴⁾
Good source of Vitamin K; contains potassium, Vitamin C, and calcium
Supports bone and digestive health
High in fiber
Improves heart health
Low glycemic index, may support weight management and blood sugar control
May help fight liver, breast, lung, prostate, and colon cancer
Garlic⁽⁵⁾
Possesses antibacterial, antiviral, and antimicrobial properties
Improves circulation
Lowers LDL cholesterol and triglycerides while increasing HDL cholesterol
May help reverse arteriosclerosis
Stimulates the immune system
Supports respiratory and digestive health
Lemon⁽⁶⁾
Good source of potassium and Vitamin C
Improves heart health
High in antioxidants
Stimulates the immune system
Dill⁽⁷⁾ ⁽⁸⁾
Has carminative and antispasmodic qualities
Good source of Vitamin C, Vitamin A, calcium, and iron
Supports the digestive system
May help lower LDL cholesterol
Mint⁽⁹⁾
Supports digestive health
Contains magnesium, calcium, iron, potassium, selenium, Vitamin A, and Vitamin C
Cod⁽¹⁰⁾
High in protein
Good source of iodine, choline, Vitamin B3, Vitamin B12, and phosphorus
Supports cardiovascular and thyroid health
Aids energy production and metabolism
Peppers⁽¹¹⁾
Rich in Vitamin C, Vitamin B6, Vitamin A, Vitamin E, folate, potassium, and other B vitamins
May support eye health
Strengthens the immune system
Red Onion⁽¹²⁾
Good source of Vitamin C, Vitamin B6, folate, and potassium
Rich in antioxidants
Recipe
Step 1: Gather and Prepare Your Ingredients
In cooking school, I learned that one of the best ways to make any recipe easier is to prep everything ahead of time. This approach is called mise en place, a French phrase that means “everything in its place.” It’s all about gathering and measuring your ingredients before you begin. Not only does it make the process smoother and faster, but it also ensures you’re not caught off guard halfway through when you realize something’s missing or worse, that you’re out of it entirely.
Step 2: Prepare Your Ingredients
For this, I zested and juiced the lemon, grated the garlic, chopped the mint and dill, and grated and squeezed out as much water as possible from the cucumber. I also patted the fish dry and sprinkled it with the seasonings, and pre-cut the peppers and onions. Taking care of all this prep in advance made the final assembly much easier and more efficient.
Step 3: Putting it All Together
Once all the ingredients were measured and prepped, I preheated the oven. I placed the peppers and onions in a roasting pan and drizzled them with olive oil. While they roasted, I mixed the tzatziki ingredients in a bowl and set it in the refrigerator to chill. I also started cooking some rice, you can use any grain you prefer. After the peppers and onions finished roasting, I let them cool slightly and peeled the blistered skin from the peppers. Then I placed the fish on a separate roasting pan and put it in the oven. When everything was ready, I assembled the plate with rice, tzatziki, cod, and the roasted red peppers and onions.
Conclusion
Bright, cooling, and refreshing, this zesty, herby tzatziki pairs beautifully with the delicate flavours of the cod. The roasted red peppers and onions round out the dish with their sweet, slightly smoky notes. It’s a perfect option for anyone looking for a light, satisfying dinner.
References
1. Tzatziki [Internet]. Wikimedia Foundation; 2025 [cited 2025 May 7]. Available from: https://en.wikipedia.org/wiki/Tzatziki?utm_source=chatgpt.com
2. Bergum V. Cacik (Turkish tzatziki) [Internet]. 2025 [cited 2025 May 7]. Available from: https://vidarbergum.com/recipe/cacik-turkish-tzatziki/
3. Yogurt: Nutrition and benefits [Internet]. WebMD; [cited 2025 May 7]. Available from: https://www.webmd.com/diet/health-benefits-yogurt
4. Cleveland Clinic. Are cucumbers good for you? [Internet]. Cleveland Clinic; 2025 [cited 2025 May 7]. Available from: https://health.clevelandclinic.org/benefits-of-cucumbers
5. Garlic [Internet]. Herbal Academy - The Herbarium [cited 2025 Apr 22]. Available from: https://herbarium.theherbalacademy.com/monograph/garlic/
6. Cervoni B. Lemon Nutrition Facts and Health Benefits [Internet]. Verywell Fit; 2021 [cited 2025 May 7]. Available from: https://www.verywellfit.com/lemons-nutrition-facts-calories-and-health-benefits-4114176
7. Dill [Internet]. Herbal Academy - The Herbarium [cited 2025 May 7]. Available from: https://herbarium.theherbalacademy.com/monograph/dill/
8. Dill: Health benefits, nutrients per serving, preparation information, and more [Internet]. WebMD; [cited 2025 May 7]. Available from: https://www.webmd.com/diet/health-benefits-dill
9. Peppermint [Internet]. Herbal Academy - The Herbarium [cited 2025 Apr 22]. Available from: https://herbarium.theherbalacademy.com/monograph/peppermint/
10. Chitale A. Cod . In: Holistic Nutrition Program . 2nd ed. Pacific Rim College Press; 2022. p. 352-53.
11. Arnarson A. Bell Peppers 101: Nutrition Facts and health benefits [Internet]. Healthline Media; 2024 [cited 2025 May 7]. Available from: https://www.healthline.com/nutrition/foods/bell-peppers#benefits
12. Bjarnadottir A. Onions 101: Nutrition Facts and health effects [Internet]. Healthline Media; 2023 [cited 2025 May 7]. Available from: https://www.healthline.com/nutrition/foods/onions#plant-compounds
