Description
A bright and flavorful Mediterranean baked cod dish featuring juicy cherry tomatoes, briny Kalamata olives, garlic, and fresh lemon baked together for a healthy and elegant seafood dinner.
Ingredients
- 4 cod fillets (about 6 ounces each), skinless and boneless
- 1 cup Kalamata olives, pitted and halved
- 1 pint cherry tomatoes, halved
- 1 medium red onion, thinly sliced
- 4 cloves garlic, minced
- 2 tablespoons capers, drained
- 1/4 cup extra virgin olive oil
- 2 teaspoons dried oregano
- 1 fresh lemon, zested and juiced
- Salt, to taste
- Freshly ground black pepper, to taste
- 1/4 cup fresh parsley, chopped (for garnish)
Instructions
1. Preheat oven to 400°F (200°C) and lightly grease a 9×13 inch baking dish with olive oil or cooking spray.
2. Thinly slice the red onion, halve the cherry tomatoes, mince the garlic, and pit and halve the Kalamata olives if needed. Drain the capers.
3. Spread the sliced red onion evenly in the baking dish, then scatter the cherry tomatoes, olives, minced garlic, and capers over the top.
4. Drizzle about half of the olive oil over the vegetables, sprinkle with oregano, and season with salt and black pepper. Toss lightly to coat.
5. Pat the cod fillets dry with paper towels and season both sides generously with salt and black pepper.
6. Place the cod fillets on top of the vegetable mixture, leaving a little space between each fillet.
7. Drizzle the remaining olive oil over the cod and sprinkle evenly with the lemon zest.
8. Bake for 15–20 minutes, or until the cod is opaque and flakes easily with a fork.
9. Remove from the oven and squeeze fresh lemon juice over the fish and vegetables.
10. Garnish with chopped parsley and serve immediately with the roasted vegetables and sauce.
Notes
Patting the cod dry before seasoning helps it bake properly instead of steaming.
If cod fillets are thick, cooking time may need an extra few minutes.
Serve with crusty bread, rice, or roasted potatoes to soak up the flavorful juices.
You can substitute halibut, haddock, or sea bass if cod is unavailable.
Nutrition
- Serving Size: 1 cod fillet with vegetables
- Calories: 350
- Sugar: 4g
- Sodium: 700mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 40g
- Cholesterol: 70mg