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Mediterranean Baked Cod with Olives

Mediterranean Baked Cod with Olives: A 30-Minute Delight

Enjoy a quick, healthy Mediterranean Baked Cod with Olives that's packed with flavor and ready in 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod
  • 4 pieces Cod Fillets substitute with halibut, snapper, or grouper
  • 1/2 cup Kalamata Olives or green olives
  • 1 cup Cherry Tomatoes or diced regular tomatoes
  • 1 medium Red Onion or yellow onion
For Flavoring
  • 3 cloves Garlic fresh, avoid garlic powder
  • 2 tablespoons Capers omit if unavailable
  • 3 tablespoons Olive Oil extra virgin recommended
  • 1 teaspoon Dried Oregano or 1 tablespoon fresh
  • 1 medium Fresh Lemon use fresh juice for best results
  • to taste Salt
  • to taste Black Pepper
For Garnish
  • 2 tablespoons Fresh Parsley or other herbs like basil or thyme

Equipment

  • Baking dish

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and coat a medium-sized baking dish with olive oil.
  2. Chop the red onion and garlic, then halve the cherry tomatoes. Place in the baking dish.
  3. Season the vegetable mix with salt, black pepper, and dried oregano, stirring gently.
  4. Pat the cod fillets dry and season both sides with salt and pepper before placing over the vegetables.
  5. Distribute the Kalamata olives and capers over the cod fillets.
  6. Drizzle olive oil and sprinkle fresh lemon zest over the cod.
  7. Bake for approximately 20 minutes, until the fish flakes easily and appears opaque.
  8. Remove from the oven, squeeze fresh lemon juice, and garnish with parsley before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 3gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 50mgIron: 1.5mg

Notes

Use fresh ingredients for optimal flavor. Avoid overcooking the fish to maintain texture.

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