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Mediterranean Baked Cod with Olives

Mediterranean Baked Cod with Olives for a Flavorful Feast

Mediterranean Baked Cod with Olives combines flaky fish with olives, cherry tomatoes, and capers for a quick, healthy meal.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod
  • 4 fillets Cod Ensure fillets are fresh or thawed
  • 2 tablespoons Olive Oil Avocado oil can be substituted
  • to taste Salt
  • to taste Black Pepper
For the Vegetables
  • 1 cup Kalamata Olives Green olives can be used if desired
  • 1 cup Cherry Tomatoes Regular diced tomatoes can be an alternative
  • 1 medium Red Onion Can replace with yellow onion or shallots
  • 2 cloves Garlic Fresh cloves are preferable
  • 2 tablespoons Capers Omit if needed or use pickles
For the Seasoning
  • 1 teaspoon Dried Oregano Fresh oregano can work well too
  • 1 medium Fresh Lemon Consider using zest and juice
  • 2 tablespoons Fresh Parsley Basil or cilantro are suitable substitutes

Equipment

  • baking dish

Method
 

Step-by-Step Instructions
  1. Preheat the oven to 400°F (200°C).
  2. Chop the red onion, halve the cherry tomatoes, and finely slice the garlic.
  3. Layer the chopped olives, cherry tomatoes, red onion, and garlic in a baking dish.
  4. Season the vegetable mixture with salt, pepper, and dried oregano.
  5. Pat the cod fillets dry and season them with salt and pepper, then place on top of the vegetables.
  6. Drizzle olive oil over the cod and grate fresh lemon zest on top.
  7. Bake for about 20 minutes until cod is opaque and flakes easily.
  8. Remove from the oven, squeeze fresh lemon juice on top and garnish with parsley before serving.

Nutrition

Serving: 1plateCalories: 350kcalCarbohydrates: 12gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 16gCholesterol: 70mgSodium: 800mgPotassium: 700mgFiber: 3gSugar: 5gVitamin A: 10IUVitamin C: 20mgCalcium: 5mgIron: 8mg

Notes

Store leftovers in an airtight container in the fridge for up to 2-3 days, or freeze for up to 2 months.

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