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Mediterranean Baked Cod with Olives

Zesty Mediterranean Baked Cod with Olives in 40 Minutes

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Quick & healthy Mediterranean Baked Cod with Olives, enhancing flavors of flaky cod, briny olives, and sweet cherry tomatoes in just 40 minutes.
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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 Baked Cod
  • 4 fillets Cod Substitute with halibut, snapper, or haddock for variety.
  • 1 cup Kalamata Olives Black olives can serve as a suitable substitute.
  • 1 cup Cherry Tomatoes Feel free to use regular diced tomatoes if necessary.
  • 1 medium Red Onion Shallots can be used for a milder flavor.
  • 2 cloves Garlic Fresh cloves are ideal; garlic powder can be used but may alter taste.
  • 2 tablespoons Capers Adds a tangy punch that’s hard to replicate.
  • 2 tablespoons Olive Oil Olive oil elevates Mediterranean authenticity.
  • 1 teaspoon Dried Oregano If fresh, use a tablespoon.
  • 1 whole Fresh Lemon In a pinch, lemon juice can replace fresh lemon.
  • to taste Salt Essential for seasoning.
  • to taste Black Pepper Essential for seasoning.
  • 2 tablespoons Fresh Parsley For garnish; basil or cilantro can also work as alternatives.

Equipment

  • Oven
  • baking dish
  • knife
  • cutting board

Method
 

Cooking Instructions
  1. Preheat your oven to 400°F (200°C) and lightly grease a medium-sized baking dish with olive oil.
  2. Finely chop the red onion and garlic, halve the cherry tomatoes, and pit the Kalamata olives. Arrange these ingredients in the baking dish.
  3. Drizzle the vegetable mix with olive oil, sprinkle with salt, black pepper, and dried oregano, and toss to coat evenly.
  4. Place the cod fillets atop the seasoned vegetables, season with salt and pepper.
  5. Drizzle with more olive oil and lemon zest to enhance flavor.
  6. Bake in the preheated oven for 20 minutes until the cod is opaque and flakes easily.
  7. Remove from the oven, squeeze fresh lemon juice over the top, and sprinkle with chopped parsley before serving.

Nutrition

Serving: 1fillet with vegetablesCalories: 350kcalCarbohydrates: 15gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 60mgSodium: 800mgPotassium: 600mgFiber: 3gSugar: 5gVitamin A: 500IUVitamin C: 30mgCalcium: 80mgIron: 2mg

Notes

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

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