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Mediterranean Baked Cod with Olives

Mediterranean Baked Cod with Olives - A Flavorful Delight

This Mediterranean Baked Cod with Olives is a healthy, flavorful dish that comes together in less than 40 minutes.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod and Vegetables
  • 4 fillets Cod substitute with halibut or snapper for different flavors
  • 1 cup Kalamata Olives green olives can be used as an alternative
  • 1 cup Cherry Tomatoes may substitute with regular diced tomatoes
  • 1 medium Red Onion switch to shallots for a milder flavor
  • 3 cloves Garlic always prefer fresh garlic
  • 2 tablespoons Capers omit if unavailable
  • 4 tablespoons Olive Oil avocado oil works well too
  • 2 teaspoons Dried Oregano fresh oregano can be used, adjust quantity
  • 1 Fresh Lemon lime can be used as an alternative
  • to taste Salt and Black Pepper kosher salt is recommended
  • 2 tablespoons Fresh Parsley fresh basil or cilantro can be substitutes

Equipment

  • Baking Dish
  • Oven
  • Knife
  • cutting board

Method
 

Step-By-Step Instructions
  1. Preheat your oven to 375°F (190°C) and lightly grease a baking dish with olive oil.
  2. Chop the red onion and halve the cherry tomatoes, placing them in the prepared baking dish along with kalamata olives and capers.
  3. Drizzle the vegetables with olive oil and season with salt, black pepper, and dried oregano; toss until well combined.
  4. Pat the cod fillets dry, season with salt and black pepper, and arrange them on top of the vegetable mix in the baking dish.
  5. Drizzle more olive oil over the cod and add grated fresh lemon zest on top.
  6. Bake for 20 minutes or until the cod flakes easily with a fork and is opaque, and vegetables are tender.
  7. Remove from oven, finish with a squeeze of fresh lemon juice, and garnish with chopped parsley before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 10gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 14gCholesterol: 70mgSodium: 900mgPotassium: 800mgFiber: 3gSugar: 2gVitamin A: 500IUVitamin C: 20mgCalcium: 50mgIron: 2mg

Notes

Thaw frozen cod overnight in the refrigerator for best texture. Store leftovers in an airtight container for up to 2-3 days.

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