Description
Mediterranean Baked Cod with Olives brings fresh ocean flavors straight to your dinner table, combining tender fish with zesty Mediterranean ingredients that dance together beautifully on your plate.
Ingredients
Scale
Protein:
- 4 cod fillets
Aromatics and Flavor Enhancers:
- 3 cloves garlic
- ½ cup kalamata olives
- ¼ cup fresh parsley
- ¼ cup cherry tomatoes
- 2 tablespoons capers
Seasonings and Liquids:
- ¼ cup olive oil
- 1 lemon
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Grab 4 cod fillets and thoroughly pat them dry with paper towels to eliminate excess moisture.
- Warm your oven to precisely 400°F and coat a baking dish with 1 tbsp olive oil.
- Finely mince 3 garlic cloves into tiny pieces.
- Cut 1 lemon into delicate, thin rounds.
- Chop ¼ cup fresh parsley and ¼ cup cherry tomatoes into small, uniform pieces.
- Arrange cod fillets in a single layer inside the prepared baking dish.
- Drizzle remaining 3 tbsp olive oil evenly across the fish surfaces.
- Distribute 1 tsp dried oregano, ½ tsp salt, and ¼ tsp black pepper over the fillets.
- Sprinkle ½ cup kalamata olives, 2 tbsp capers, and chopped cherry tomatoes around the fish.
- Layer lemon rounds artfully on and surrounding the fillets.
- Slide the baking dish into the 400°F oven and bake for exactly 12-15 minutes until fish turns completely opaque and flakes smoothly.
- Remove from oven and allow fish to rest 2-3 minutes for optimal texture.
- Generously scatter fresh chopped parsley across the top before presenting.
- Transfer immediately to serving plates, accompanying with additional lemon wedges.
Notes
- Always choose fresh cod with firm, white flesh and no strong fishy smell for the best flavor and texture.
- Pat the cod fillets completely dry to ensure they brown nicely and don’t release excess liquid during baking.
- Select kalamata olives for authentic Mediterranean flavor, which add a rich, briny depth to the dish.
- For a low-carb or keto adaptation, serve the baked cod over cauliflower rice or with a simple green salad instead of traditional sides.
- Prep Time: 15 minutes
- Cook Time: 12-15 minutes
- Category: Baked
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 234 kcal
- Sugar: 1 g
- Sodium: 410 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Protein: 26 g
- Cholesterol: 55 mg