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Mediterranean Baked Cod with Olives

Mediterranean Baked Cod with Olives: A Healthy Flavor Boost

Mediterranean Baked Cod with Olives, a healthy dish combining flaky cod, olives, and bright cherry tomatoes, ready in under 40 minutes.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod
  • 4 fillets Cod or substitute with halibut or snapper
For the Olive Mixture
  • 1 cup Kalamata Olives or substitute with green olives
  • 1 cup Cherry Tomatoes or substitute with any small, sweet tomatoes
  • 1 medium Red Onion or substitute with yellow onion or shallots
  • 3 cloves Garlic fresh preferred, garlic powder can be used
  • 2 tbsp Capers optional
For Seasoning and Drizzling
  • 3 tbsp Olive Oil preferably extra virgin
  • 1 tsp Dried Oregano or substitute with 1 tbsp fresh oregano
  • 1 medium Fresh Lemon fresh lemon juice for best flavor
  • to taste Salt adjust according to preference
  • to taste Black Pepper adjust according to preference
For Garnish
  • 2 tbsp Fresh Parsley or substitute with fresh basil

Equipment

  • Oven
  • Baking dish
  • knife
  • cutting board
  • Measuring Spoons
  • Paper Towels

Method
 

Step-by-Step Instructions
  1. Preheat the oven to 400°F (200°C) and lightly drizzle a baking dish with olive oil.
  2. Chop the red onion, cherry tomatoes, and garlic, then combine them with the kalamata olives and capers in the baking dish.
  3. Season the vegetable mixture with salt, pepper, and dried oregano, and toss to distribute evenly.
  4. Pat the cod fillets dry, season with salt and pepper, and place them on top of the vegetable mixture.
  5. Drizzle olive oil and sprinkle fresh lemon zest over the cod and vegetables.
  6. Bake the dish for 20 minutes until the cod is opaque and flakes easily with a fork.
  7. Remove from oven, squeeze fresh lemon juice, garnish with fresh parsley, and serve immediately.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 10gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 15gCholesterol: 70mgSodium: 800mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 15mgCalcium: 40mgIron: 1mg

Notes

Monitor cooking time to avoid overcooking. Use quality ingredients for the best results.

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