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Mediterranean Baked Cod with Olives

Mediterranean Baked Cod with Olives for a Family-Friendly Feast

This Mediterranean Baked Cod with Olives is a quick and flavorful dinner option that delights the whole family.
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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 Fish
  • 4 fillets Cod pat dry before use
For the Veggies
  • 1 cup Kalamata Olives rinse before use
  • 1 cup Cherry Tomatoes halved
  • 1 medium Red Onion finely chopped
  • 3 cloves Garlic fresh preferred
For Flavor Enhancers
  • 2 tablespoons Capers optional, can be replaced with pickles
  • 3 tablespoons Olive Oil for drizzling
  • 1 teaspoon Dried Oregano can substitute with fresh
  • 1 medium Fresh Lemon for zest and juice
  • to taste Salt use sea salt for gourmet touch
  • to taste Black Pepper
For Garnish
  • 1 tablespoon Fresh Parsley chopped for garnish

Equipment

  • baking dish
  • Oven
  • Spatula

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and lightly grease a baking dish with olive oil.
  2. Finely chop the red onion and halve the cherry tomatoes. Rinse the olives and capers under cold water.
  3. Arrange the chopped onion, tomatoes, and olives in the baking dish, drizzle with olive oil, then sprinkle with salt, pepper, and oregano. Toss gently.
  4. Lay the patted-dry cod fillets on top of the veggie base. Season each fillet with salt and pepper.
  5. Drizzle olive oil over the cod and zest some fresh lemon. Squeeze a little lemon juice on the fillets before baking.
  6. Bake the dish in the preheated oven for 20 minutes or until the cod is opaque and flakes easily with a fork.
  7. Remove from oven, squeeze additional lemon juice over, and sprinkle with chopped parsley before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 23gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 700mgPotassium: 600mgFiber: 3gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 50mgIron: 1mg

Notes

Leftovers can be stored in an airtight container for 2-3 days in the fridge. It can be frozen wrapped tightly for up to 2 months. Reheat in the oven at 350°F (175°C) for 15-20 minutes.

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