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Mediterranean Baked Cod with Olives

Mediterranean Baked Cod with Olives for a Quick Delight

Enjoy a delightful Mediterranean Baked Cod with Olives in under 40 minutes for a healthy and flavorful dinner option.
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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 Fish
  • 4 fillets cod Substitute with halibut or snapper for a different flavor.
  • 2 tablespoons olive oil Use a mild oil if preferred.
  • 1 whole fresh lemon Lime works as a citrus twist.
  • to taste salt
  • to taste black pepper
For the Vegetables
  • 1 cup Kalamata olives No substitutions needed unless a different olive variety is desired.
  • 1 cup cherry tomatoes Replace with diced regular tomatoes if preferred.
  • 1 medium red onion Shallots can be a milder alternative.
  • 3 cloves garlic Fresh is best.
For the Seasoning
  • 2 teaspoons dried oregano Use 3x the amount if using fresh oregano.
  • 2 tablespoons capers
For the Garnish
  • 1 cup fresh parsley Swap with fresh basil or mint for a twist.

Equipment

  • Baking Dish
  • Oven
  • knife
  • cutting board

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and lightly grease a baking dish with olive oil.
  2. Chop the red onion, cherry tomatoes, and garlic into bite-sized pieces and set aside.
  3. Place the chopped vegetables into the greased baking dish, season with salt, black pepper, and dried oregano, and stir gently.
  4. Pat the cod fillets dry, season both sides with salt and black pepper, and place them over the vegetable base.
  5. Drizzle olive oil over the cod and sprinkle lemon zest on top.
  6. Bake for 20 minutes or until the cod is opaque and flakes easily.
  7. Remove from oven, squeeze fresh lemon juice over the dish, and garnish with chopped parsley before serving.

Nutrition

Serving: 1plateCalories: 350kcalCarbohydrates: 12gProtein: 30gFat: 22gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 14gCholesterol: 60mgSodium: 800mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 350IUVitamin C: 25mgCalcium: 60mgIron: 2mg

Notes

Ensure cod is thawed for even cooking. Add feta cheese in the last 5-10 minutes for added flavor. Adjust bake time to avoid drying the fish.

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