Mediterranean Baked Cod Recipe
User Reviews
4.5
6 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
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Total Time
45 mins
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Servings
4 servings
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Calories
378 kcal
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Course
Main Course
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Cuisine
Italian
Mediterranean Baked Cod Recipe
Report
Easy Mediterranean Baked Cod Recipe with Roasted Tomatoes- each bite of tender, flaky cod, roasted tomatoes, and flavorful olives is a satisfying and healthy meal that will leave you craving more. It all comes together in 30 minutes and in one pan for easy cleaning!
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Ingredients
- 1 ½ pounds cod fillet approximately 4-5 fillets
- ½ medium red onion or one large shallot, sliced
- 2 cloves garlic minced
- 1 pound cherry tomatoes halved
- ½ cup kalamata olives
- ½ cup green Castelvetrano olives more is desired
- 1 tablespoon capers optional
- 5 tablespoons olive oil divided
- Zest of 1 large lemon
- 1 pinch red pepper flakes
- salt and pepper to taste
- ½ cup white wine or water
- fresh basil chopped for garnish
- fresh parsley chopped for garnish
- Optional: lemon slices- one slice per fillet
Instructions
- Preheat your oven to 400ºF.
- Prepare Tomato Mixture: In a large baking dish, combine the sliced tomatoes, red onion (or shallot), garlic, olives, capers (if using), 3 tablespoons of olive oil, wine or water, lemon zest, ½ teaspoon salt, and a pinch of red pepper flakes. Stir the mixture well.
- Bake the tomato mixture uncovered for 20 to 25 minutes or until the tomatoes are soft and jammy.
- Prepare Cod Fillets: while the tomato mixture is baking, pat the cod fillets dry with paper towels. Brush the fillets with the remaining olive oil. Season the fish with the remaining ½ teaspoon of salt and black pepper.
- Take the tomato mixture out of the oven and toss. Then, nestle the seasoned cod fillets into the pan, evenly spaced apart. Roast in the oven until the fish is cooked and easily flakes with a fork, about 10 to 15 minutes. Optional: add one slice of lemon on top of each cod fillet.
- Once done, remove the baking dish from the oven. Spoon some of the sauce over the fish. Garnish the dish with fresh basil and chopped parsley. If desired, add fresh lemon slices on the side.
- Serve the Mediterranean Baked Cod over your choice of grains, couscous, or with a side of crusty bread. Enjoy the burst of Mediterranean flavors in this delightful and easy-to-make cod dish!
Notes
- Select Fresh Ingredients: Choose fresh, high-quality ingredients, especially regarding the fish if there is a fishy smell that is NOT fresh fish. Fresh cod fillets and ripe cherry tomatoes will enhance the dish’s overall flavor.
- Pat the Fish Dry: Before brushing the cod with olive oil and seasoning, pat the fillets dry with paper towels. This helps the oil seasonings adhere better, ensuring a flavorful and crispy exterior.
- Evenly Coat Ingredients: Ensure an even distribution of the tomato mixture and seasonings over the fish. This ensures each bite is packed with a balanced blend of flavors.
- Preheat the Oven: Preheat the oven to 400ºF before preparing the ingredients. This helps achieve consistent and efficient cooking.
- Use a Quality Olive Oil: Choose a good-quality extra virgin olive oil for brushing the fish and mixing it with the tomato mixture. It adds richness and enhances the Mediterranean flavor profile.
- Watch the Baking Time: Keep a close eye on the baking time, especially for the fish. Overcooking can lead to dryness, so aim for the recommended time until the fish is just cooked through and flakes easily.
Nutrition Information
Show Details
Calories
378kcal
(19%)
Carbohydrates
8g
(3%)
Protein
32g
(64%)
Fat
24g
(37%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
3g
Monounsaturated Fat
17g
Cholesterol
73mg
(24%)
Sodium
690mg
(29%)
Potassium
1004mg
(29%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
766IU
(15%)
Vitamin C
30mg
(33%)
Calcium
67mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 378 kcal
% Daily Value*
| Calories | 378kcal | 19% |
| Carbohydrates | 8g | 3% |
| Protein | 32g | 64% |
| Fat | 24g | 37% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 17g | 85% |
| Cholesterol | 73mg | 24% |
| Sodium | 690mg | 29% |
| Potassium | 1004mg | 21% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 766IU | 15% |
| Vitamin C | 30mg | 33% |
| Calcium | 67mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.5
6 reviews
Excellent
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