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Mediterranean Baked Cod with Olives

Mediterranean Baked Cod with Olives: A Flavorful Weeknight Feast

This Mediterranean Baked Cod with Olives is a quick and nutritious dish brimming with flavor, perfect for a weeknight dinner.
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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 Cod and Veggies
  • 4 fillets Cod Thick, flaky white fish; halibut or snapper as alternatives.
  • 1 cup Kalamata Olives Can substitute with green olives.
  • 1 cup Cherry Tomatoes Can substitute with whole grape or plum tomatoes.
  • 1 medium Red Onion Can use yellow onion or shallots.
  • 3 cloves Garlic Fresh garlic preferred; garlic powder as alternative.
  • 2 tablespoons Capers Green olives can replace them.
For Seasoning and Garnish
  • 3 tablespoons Olive Oil High-quality cooking oil can be used.
  • 1 tablespoon Dried Oregano Fresh oregano can be substituted.
  • 1 medium Fresh Lemon Lime juice is a good alternative.
  • to taste Salt
  • to taste Black Pepper
  • 1/4 cup Fresh Parsley Other herbs like basil or cilantro can be used.

Equipment

  • baking dish
  • Knife
  • Cutting board
  • paper towels

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and grease a medium baking dish with olive oil.
  2. Chop the cherry tomatoes, red onion, and garlic into bite-sized pieces and spread them across the base of the prepared baking dish.
  3. Drizzle the vegetable layer with olive oil, then sprinkle dried oregano, salt, and black pepper and toss gently to coat.
  4. Pat the cod fillets dry and season both sides with salt and black pepper before placing on top of the seasoned vegetables.
  5. Drizzle the cod with olive oil and zest it with fresh lemon, then place the baking dish in your preheated oven and let it bake for 20 minutes.
  6. After 20 minutes, check the cod for doneness; it should be opaque and flake easily with a fork. Return to the oven if needed.
  7. Squeeze fresh lemon juice over the cod and sprinkle chopped parsley before serving.

Nutrition

Serving: 1sandwichCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 500mgPotassium: 650mgFiber: 3gSugar: 2gVitamin A: 500IUVitamin C: 20mgCalcium: 70mgIron: 1.5mg

Notes

Ensure cod fillets are fully thawed for best results. Customize the vegetables as desired for added nutrition.

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