Mediterranean Baked Cod
User Reviews
4.9
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Prep Time
5 mins
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Cook Time
25 mins
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Total Time
30 mins
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Servings
4 people
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Calories
172 kcal
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Course
Main Course
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Cuisine
Mediterranean
Mediterranean Baked Cod
Description
Mediterranean Baked Cod features cod fillets baked atop a sauce made from sautéed red and yellow bell peppers, onions, garlic, canned chopped tomatoes, and cherry tomatoes, seasoned with lemon juice, salt, and pepper. Fresh parsley and basil add a bright herbal note, while pitted olives scattered on top contribute a briny contrast. The cod gently cooks in this sauce for around 20 minutes until flaky and opaque. Crumbled feta cheese is added at the end, melting slightly and adding richness and saltiness to the dish.
The combination of tender fish, savory tomato-pepper base, and fresh Mediterranean herbs creates a balanced and flavorful main course. The texture contrast between flaky cod and chunky vegetables makes it satisfying and wholesome.
This dish pairs well with crusty bread to mop up the sauce and could be accompanied by a light salad or steamed greens. The recipe offers flexibility to swap cod for other firm white fish or even grilled chicken or tofu for alternative proteins. Adding potatoes, rice, or grains transforms it into a more filling meal.
For variations, cheddar cheese can be used instead of feta for a milder, meltier topping that can be crisped under a grill. The recipe provides a versatile base adaptable to different dietary preferences and protein options.
Ingredients
- 1 tablespoon olive oil
- 1 red onion small; finely chopped
- 2 garlic crushed, clove
- 1 red bell pepper diced
- 1 yellow bell pepper diced
- 400 g tomato canned, chopped
- 2 tablespoon tomato puree
- 0.5 lemon (juice only)
- 8 cherry tomato
- 260 g cod cut in half, fillets
- 15 g parsley chopped, fresh
- 15 g basil chopped, fresh
- 25 g olive pitted and halved
- 40 g feta cheese crumbled
- 1 pinch sea salt
- 1 pinch black pepper
Instructions
- Preheat the oven to 200°C/180°C(fan)/400°F/Gas 6.
- Heat 1 tablespoon Olive oil in a large sauce pan over a medium heat. Add 1 Red onion, 2 Garlic clove, 1 Red bell pepperand 1 Yellow bell pepper and cook for 2 minutes, stirring continuously.
- Add 400 g Chopped tomatoes, 2 tablespoon Tomato puree, juice of 0.5 Lemon and 8 Cherry tomatoes to the pan and stir well and cook for a further 3 minutes.
- Season with 1 pinch Sea salt and ground black pepper and add 15 g Fresh parsley and 15 g Fresh basil and stir.
- Add the sauce to the bottom of a baking dish and top with 260 g Cod fillets and scatter 25 g Olives on top. Put the dish in the oven for 20 minutes, or until the fish is cooked though.
- Scatter extra herbs on top and crumble over 40 g Feta. Serve with crusty bread and butter.
Notes
- You can substitute cod with haddock, tuna, salmon, or king prawns depending on preference.
- For a vegetarian option, grilled chicken or tofu can replace the fish.
- Adding potatoes, rice, or quinoa makes the dish more substantial for bigger appetites.
- If you prefer a melty topping instead of feta, cheddar cheese works well and can be crisped under the grill.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 172 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 172kcal | 9% |
| Carbohydrates | 15g | 5% |
| Protein | 16g | 32% |
| Fat | 7g | 11% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 37mg | 12% |
| Sodium | 408mg | 17% |
| Potassium | 782mg | 17% |
| Fiber | 3g | 12% |
| Sugar | 7g | 14% |
| Vitamin A | 1922IU | 38% |
| Vitamin C | 126mg | 140% |
| Calcium | 125mg | 13% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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