mediterranean-baked-cod-tomatoes-olives

Mediterranean Baked Cod with Tomatoes and Olives

TOTAL
25min
PREP
10min
COOK
15min
Easy

Experience the vibrant flavors of the Mediterranean with this simple yet elegant baked cod dish. Tender cod fillets are baked in a fragrant sauce of tomatoes, garlic, olives, and olive oil, creating a healthy and delicious meal perfect for any night of the week.

350 Calories
32g Protein
10g Carbs
20g Fats

*Nutrition per serving

Seafood
Dinner
Mediterranean
Healthy

Ingredients

Servings: 4
4 x 150g (4 x 5.3 oz) Cod fillets
400g (14 oz) Cherry tomatoes
100g (3.5 oz) Kalamata olives
4 cloves (approx. 20g) Garlic
60ml (4 tbsp) Extra virgin olive oil
1 (for juice and wedges) Lemon
1 tsp (approx. 2g) Dried oregano
2 tbsp (approx. 5g) Fresh parsley
1/2 tsp (approx. 3g) Salt
1/4 tsp (approx. 1g) Black pepper

Steps

1

Preheat your oven to 200°C (400°F). This ensures the oven is at the correct temperature for even cooking.

2

Prepare the baking dish: In a medium-sized baking dish (large enough to hold the cod fillets in a single layer), combine the halved cherry tomatoes, halved Kalamata olives, and minced garlic.

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Using a dish that is not too large will help the vegetables and liquids surround the fish better, infusing more flavor.

3

Add the wet ingredients and seasonings: Drizzle 45ml (3 tbsp) of the extra virgin olive oil over the tomatoes, olives, and garlic. Add the juice of half a lemon, dried oregano, salt, and black pepper. Stir gently to combine all the ingredients.

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Ensure the salt and pepper are evenly distributed throughout the vegetable mixture.

4

Arrange the cod fillets: Pat the cod fillets dry with paper towels. This helps to create a better texture when baked. Place the cod fillets on top of the tomato and olive mixture in the baking dish, ensuring they are nestled slightly into the vegetables.

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Drying the fish is a crucial step for achieving a good sear or in this case, a nicely cooked surface without becoming mushy.

5

Drizzle with remaining oil: Drizzle the remaining 15ml (1 tbsp) of extra virgin olive oil over the cod fillets. This will help keep the fish moist during baking.

6

Bake the cod: Place the baking dish in the preheated oven. Bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork. The exact cooking time will depend on the thickness of your fillets.

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Avoid overcooking the cod, as it can become dry. Check for doneness by gently flaking the thickest part of a fillet with a fork. The internal temperature should reach 63°C (145°F).

7

Rest and Garnish: Once baked, carefully remove the dish from the oven. Let it rest for 2-3 minutes. Sprinkle the chopped fresh parsley over the cod and vegetables. Serve immediately with lemon wedges on the side.

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Resting allows the juices to redistribute within the fish, resulting in a more succulent fillet.

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