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Mediterranean Baked Cod with Olives

Mediterranean Baked Cod with Olives for a Flavorful Feast

This Mediterranean Baked Cod with Olives is a quick, healthy dinner packed with fresh flavors and perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod
  • 4 fillets Cod Fresh, flaky white fish; can substitute with halibut or snapper.
For the Flavor
  • 1 cup Kalamata Olives Swap with green olives or omit if preferred.
  • 1 cup Cherry Tomatoes Diced regular tomatoes can be used if cherries aren’t available.
  • 1 medium Red Onion Yellow onion can be used as a substitute.
  • 3 cloves Garlic Minced; garlic powder can be used if short on fresh garlic.
  • 2 tablespoons Capers Extra olives can replace them for less acidity.
  • 1 teaspoon Dried Oregano Can swap with double the amount of fresh oregano.
  • 1 medium Fresh Lemon Use both zest and juice to enhance flavor.
  • to taste Salt and Black Pepper Adjust to your personal taste.
For Cooking
  • 2 tablespoons Olive Oil Avocado oil can also work.
For Garnishing
  • 2 tablespoons Fresh Parsley Consider basil or cilantro for a variation.

Equipment

  • baking dish
  • knife
  • Cutting Board

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Lightly grease a baking dish with olive oil or line it with parchment paper.
  3. Chop red onion and cherry tomatoes into bite-sized pieces.
  4. Spread chopped red onion and cherry tomatoes evenly across the bottom of the baking dish.
  5. Sprinkle olives, capers, minced garlic, dried oregano, salt, and black pepper over the vegetables.
  6. Pat cod fillets dry, season with salt and black pepper, then arrange them on top of the vegetable layer.
  7. Drizzle olive oil and sprinkle fresh lemon zest over the cod and vegetables.
  8. Bake for about 20 minutes until the cod flakes easily with a fork.
  9. Remove from oven, squeeze fresh lemon juice over the top, and garnish with freshly chopped parsley.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 10gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gCholesterol: 60mgSodium: 800mgPotassium: 700mgFiber: 2gSugar: 3gVitamin A: 800IUVitamin C: 20mgCalcium: 50mgIron: 2mg

Notes

For optimal flavor, consume leftover Mediterranean Baked Cod within the first couple of days for the best taste and quality.

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