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Mediterranean Baked Cod with Olives

Mediterranean Baked Cod with Olives for a Flavorful Night

Try this Mediterranean Baked Cod with Olives for a delicious, healthy meal that’s easy to prepare.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod Dish
  • 4 fillets cod Substitute with halibut or haddock for a different taste.
  • 1 cup kalamata olives Green olives can be swapped in for variance.
  • 1 cup cherry tomatoes Diced canned tomatoes are an excellent alternative when fresh ones are unavailable.
  • 1 medium red onion Shallots can be a milder substitute if desired.
  • 4 cloves garlic Garlic powder can work well in a pinch.
  • 2 tablespoons capers Consider omitting if you're not a fan.
  • 3 tablespoons olive oil Feel free to use avocado oil for a healthy twist.
  • 2 teaspoons dried oregano Switch to fresh oregano, using three times the amount, for a more vibrant essence.
  • 1 whole fresh lemon Both zest and juice are key to elevating the dish; lime can replace lemon if needed.
  • to taste salt Adjust according to your taste.
  • to taste black pepper Adjust according to your taste.
  • 2 tablespoons fresh parsley Basil can stand in if you prefer another flavor.

Equipment

  • baking dish

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and grease a baking dish with olive oil.
  2. Chop cherry tomatoes, red onion, garlic, and kalamata olives into bite-sized pieces and toss them into your baking dish.
  3. Season the vegetables with salt, black pepper, and dried oregano; mix well.
  4. Place the seasoned cod fillets on top of the vegetable mixture.
  5. Drizzle olive oil over the cod and vegetables, then add the zest of one fresh lemon on top.
  6. Bake in the preheated oven for about 20 minutes until the cod flakes easily and the vegetables are tender.
  7. After baking, squeeze fresh lemon juice over the cod and sprinkle with chopped parsley before serving.

Nutrition

Serving: 1fillet and vegetablesCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 20mgCalcium: 60mgIron: 1mg

Notes

This Mediterranean Baked Cod with Olives is sure to become a beloved family favorite that rekindles the joy of home-cooked meals.

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