3.8 from 54 votes
Cod with Lemon and Olives
Cod with Lemon and Olives features fresh cod baked with lemon juice, assorted olives, and capers. The combination creates a bright and savory dish balanced by a hint of heat from red pepper flakes. Baking the fish in white wine and olive oil keeps it moist and tender, while fresh parsley adds a finishing touch. This recipe delivers a flavorful seafood entree that works well for a light dinner or paired with a green salad or crusty bread.
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
Servings:
2
servings
Calories:
388 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
- 3/4 - 1 lb cod
- 1/4 cup white wine
- lemon juice and zest of 1
- 1 cup olives assorted varieties
- 1 to 2 Tbsp capers drained
- salt freshly cracked black pepper
- black pepper freshly cracked black pepper
- 1/2 tsp red pepper flakes
- olive oil
- parsley fresh
Instructions
- Set oven to 400F
- Lay out the fish in a pan with sides, or a casserole dish. Add the wine and lemon juice to the pan.
- Scatter the olives and capers around, then sprinkle everything with the salt and pepper, red pepper flakes, and zest.
- Drizzle with olive oil and bake for about 20-30 minutes until the fish flakes and is done through. The exact time will depend on your oven, and the thickness of your fish. Use your judgement, the fish is done when it is opaque throughout, and flakes when you cut it open.
Cup of Yum
Notes
- Use fresh parsley as a garnish to add color and a fresh herbal note to the finished dish.
- Adjust the baking time depending on the thickness of the cod; the fish is done when opaque and flaky.
- Be mindful of salt quantities since olives and capers add briny flavors to the recipe.
Nutrition Information
Calories
388kcal
(19%)
Carbohydrates
4g
(1%)
Protein
31g
(62%)
Fat
26g
(40%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
18g
(90%)
Cholesterol
73mg
(24%)
Sodium
1266mg
(53%)
Potassium
764mg
(16%)
Fiber
3g
(12%)
Sugar
1g
(2%)
Vitamin A
487IU
(10%)
Vitamin C
2mg
(2%)
Calcium
68mg
(7%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2 servings
Amount Per Serving
Calories 388
% Daily Value*
| Calories | 388kcal | 19% |
| Carbohydrates | 4g | 1% |
| Protein | 31g | 62% |
| Fat | 26g | 40% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 18g | 90% |
| Cholesterol | 73mg | 24% |
| Sodium | 1266mg | 53% |
| Potassium | 764mg | 16% |
| Fiber | 3g | 12% |
| Sugar | 1g | 2% |
| Vitamin A | 487IU | 10% |
| Vitamin C | 2mg | 2% |
| Calcium | 68mg | 7% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.