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Mediterranean Baked Cod with Tomatoes and Olives

by
S
Sophie

A delightful Mediterranean-inspired dish featuring tender cod baked with a flavorful mix of cherry tomatoes, olives, and capers.

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Preparation time (min) 10 min
Cooking time (min) 20 min
Difficulty
Mediterranean Baked Cod with Tomatoes and Olives

Ingredients

4 servings
|
  • 2 cup
    Cherry tomato ripe or Grape tomato
  • 1/2 cup
    Kalamata olive pitted or Green olive
  • 2 tbsp
    Capers drained or Green peppercorns
  • 2 clove
    Garlic minced or Garlic powder
  • as needed
    Black pepper freshly ground or White pepper
  • as needed
    Salt sea or Kosher salt
  • 1/4 cup
    Parmesan cheese grated or Pecorino romano
  • 2 tbsp
    Flat-leaf parsley chopped or Cilantro
  • 4 fillet
    Cod fillet fresh or Haddock fillet
  • 3 tbsp
    Olive oil extra virgin or Avocado oil

Instructions

1

Preheat the oven

Preheat your oven to 375°F (190°C).

Ensure the oven is fully preheated before placing the dish inside for even cooking.

2

Prepare the tomato mixture

In a mixing bowl, combine the cherry tomatoes, olives, capers, garlic, olive oil, salt, and black pepper.

Mix gently to avoid crushing the tomatoes.

Ingredients needed for this step

cherry tomato kalamata olive capers garlic olive oil salt black pepper
3

Assemble the dish

Place the cod fillets in a baking dish and pour the tomato mixture over them.

Arrange the fillets in a single layer for even cooking.

Ingredients needed for this step

cod fillet cherry tomato kalamata olive capers garlic
4

Bake the cod

Bake in the preheated oven for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork.

Cooking time may vary depending on the thickness of the fillets.

Ingredients needed for this step

cod fillet
5

Garnish and serve

Sprinkle the baked dish with grated Parmesan cheese and chopped parsley before serving.

Serve immediately for the best flavor and texture.

Ingredients needed for this step

parmesan cheese flat-leaf parsley

Nutrition Facts (100g)

Calories 150 kcal
Fat 8.5 g
  • Saturated Fat: 2 g
Carbohydrates 6 g
Fiber 1.5 g
Sugar 2.5 g
Protein 15 g

Learn More About This Recipe

📝

About this Recipe

Discover this Mediterranean Baked Cod recipe, a healthy and flavorful dish combining fresh cod fillets with cherry tomatoes, olives, and capers. Perfect for a quick and easy dinner, this recipe is both nutritious and delicious.
💪

Why This Recipe Is Good For You

This recipe is perfect for those seeking a healthy and balanced meal. Cod is a lean source of protein, while the tomatoes, olives, and capers provide antioxidants and healthy fats. It's a great option for a light yet satisfying dinner.
💡

Tips & Tricks

For the best flavor, use fresh, high-quality ingredients. You can also add a splash of white wine to the tomato mixture for an extra layer of flavor. Serve with crusty bread to soak up the delicious sauce.
🔄

Recipe Variations

Feel free to substitute cod with another white fish like haddock or halibut. You can also add a handful of spinach or kale to the tomato mixture for added greens.
🗄️

Storage Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave to maintain the fish's texture.
📚

Recipe History

This dish draws inspiration from traditional Mediterranean cuisine, known for its use of fresh, wholesome ingredients and simple preparation methods.
🥗

Nutritional Information

This dish is low in calories and high in protein, making it a healthy choice. The olives and olive oil provide heart-healthy fats, while the tomatoes are rich in vitamins and antioxidants.
🍽️

Pairing Suggestions

Pair this dish with a crisp white wine like Sauvignon Blanc or a light salad for a complete meal.

Tags

healthy quick easy seafood

Recipe Categories

Cuisine

mediterranean italian

Meal Type

dinner lunch

Course

main course

Cooking Methods

baking

Occasions

weeknight dinner family gathering everyday

Dietary Restrictions

low-carb gluten-free low-sugar keto pescatarian halal kosher

Allergens

milk fish

Seasons

summer all-season

Difficulty

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