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Mediterranean Baked Cod with Olives

Delicious Mediterranean Baked Cod with Olives in 40 Minutes

Discover the vibrant flavors of Mediterranean Baked Cod with Olives, a healthy and delightful dinner option.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod
  • 4 fillets Cod Fillets Substitute with halibut, snapper, or haddock if desired.
For the Vegetables
  • 1/2 cup Kalamata Olives Green olives can be used for a milder taste.
  • 1 cup Cherry Tomatoes Diced regular tomatoes are a great alternative if necessary.
  • 1 medium Red Onion Yellow or sweet onions work just as well.
  • 3 cloves Garlic Adjust the amount based on your preference.
For Seasoning
  • 2 tablespoons Capers Optional for those watching sodium intake.
  • 3 tablespoons Olive Oil Substitute with a light oil, but olive oil is best for flavor.
  • 1 teaspoon Dried Oregano Use fresh oregano at a ratio of 1 tablespoon if fresh is on hand.
  • 1 medium Fresh Lemon Replace with bottled lemon juice if fresh isn't available.
  • to taste Salt Sea salt or kosher salt elevates flavor best.
  • to taste Black Pepper
For Presentation
  • 2 tablespoons Fresh Parsley For garnish, adds freshness and vibrant color.

Equipment

  • Oven
  • Baking Dish
  • Chopping board
  • Knife

Method
 

Preparation Steps
  1. Preheat your oven to 400°F (200°C).
  2. Lightly grease a medium-sized baking dish with olive oil.
  3. Chop the red onion into thin slices and halve the cherry tomatoes. Gather Kalamata olives and capers.
  4. Spread the sliced red onion, halved cherry tomatoes, olives, and capers evenly across the prepared baking dish.
  5. Drizzle olive oil over the vegetable mixture and sprinkle with salt, black pepper, and dried oregano. Toss to combine.
  6. Season each cod fillet with salt and black pepper.
  7. Place the cod fillets directly on top of the bed of vegetables.
  8. Drizzle more olive oil over the cod fillets and zest a fresh lemon on top.
  9. Bake in the preheated oven for approximately 20 minutes.
  10. Once baked, remove from the oven and squeeze fresh lemon juice over the top. Garnish with parsley.

Nutrition

Serving: 1filletCalories: 300kcalCarbohydrates: 5gProtein: 30gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 15gCholesterol: 70mgSodium: 600mgPotassium: 700mgFiber: 1gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 50mgIron: 2mg

Notes

Store leftovers in an airtight container for up to 2-3 days. Reheat at 350°F (175°C) to maintain moisture.

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