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Mediterranean Baked Cod

Mediterranean Baked Cod with Olives for a Healthy Dinner

Experience the flavors of Mediterranean Baked Cod with Olives, a healthy and vibrant dinner option.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 280
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod
  • 4 fillets Cod Fillets Fresh or thawed from frozen ensures moist results.
  • 2 tablespoons Olive Oil Keeps fish moist and adds flavor.
  • to taste Salt Essential for seasoning.
  • to taste Black Pepper Essential for seasoning.
  • 1 teaspoon Dried Oregano Adds aromatic flavor.
  • 1 whole Fresh Lemon Provides acidity and brightness.
For the Vegetable Base
  • 1/2 cup Kalamata Olives Provide brininess and depth of flavor.
  • 1 cup Cherry Tomatoes Add sweetness and acidity.
  • 1 medium Red Onion Offers mild sweetness.
  • 3 cloves Garlic Enhances flavor.
  • 2 tablespoons Capers Contribute tanginess.
For Garnish
  • 2 tablespoons Fresh Parsley A colorful touch of freshness.

Equipment

  • Oven
  • Baking dish

Method
 

Cooking Instructions
  1. Preheat your oven to 400°F (200°C) and lightly grease a medium-sized baking dish with olive oil.
  2. Slice the red onion thinly, halve the cherry tomatoes, and coarsely chop the Kalamata olives and capers.
  3. Spread the chopped vegetables evenly across the greased baking dish.
  4. Drizzle the vegetable mixture with olive oil, then sprinkle salt and black pepper over the top. Toss to coat.
  5. Pat the cod fillets dry with a paper towel and season both sides with salt, black pepper, and dried oregano.
  6. Place the fillets on top of the arranged vegetable base in the baking dish.
  7. Drizzle the cod with olive oil and zest half of the fresh lemon over the top.
  8. Bake for about 20 minutes until the fish turns opaque and flakes easily with a fork.
  9. Remove from the oven and squeeze fresh lemon juice over the top. Garnish with chopped fresh parsley.

Nutrition

Serving: 1servingCalories: 280kcalCarbohydrates: 8gProtein: 30gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 11gCholesterol: 70mgSodium: 600mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 15IUVitamin C: 20mgCalcium: 5mgIron: 4mg

Notes

Store leftover Mediterranean Baked Cod in an airtight container for up to 3 days. Gently reheat to avoid drying out.

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