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–+ servings
Mediterranean Baked Cod

Mediterranean Baked Cod with Olives for a Healthy Dinner Delight

This Mediterranean Baked Cod recipe is an easy, healthy dinner option featuring flaky cod, olives, tomatoes, and garlic.
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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, snapper, or sea bass
For the Vegetables
  • 1 cup Kalamata Olives or green olives if preferred
  • 2 cups Cherry Tomatoes or substitute with diced tomatoes or roasted peppers
  • 1 medium Red Onion or substitute with yellow or white onion
  • 3 cloves Garlic fresh minced
For the Zing
  • 2 tablespoons Capers optional
  • 1 teaspoon Dried Oregano or substitute with fresh oregano
For Cooking and Seasoning
  • 3 tablespoons Olive Oil or avocado oil
  • 1 whole Fresh Lemon for juice and zest
  • to taste Salt
  • to taste Black Pepper
For Garnish
  • 2 tablespoons Fresh Parsley or substitute with basil

Equipment

  • oven
  • baking dish
  • knife
  • cutting board

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Chop the cherry tomatoes, red onion, and garlic into bite-sized pieces.
  3. In a large baking dish, layer the chopped cherry tomatoes, sliced red onion, and minced garlic. Add in the kalamata olives and capers, spreading them evenly.
  4. Drizzle the vegetable mixture with olive oil, then sprinkle it generously with dried oregano, salt, and black pepper. Mix everything well.
  5. Pat the cod fillets dry, season both sides with salt and pepper, and drizzle a little olive oil over the top.
  6. Place the seasoned cod fillets on top of the vegetable mixture.
  7. Add lemon zest over the top of the cod fillets.
  8. Bake for about 20 minutes until the fish turns opaque and flakes easily with a fork.
  9. Remove from oven and squeeze fresh lemon juice over the top. Garnish with freshly chopped parsley before serving.

Nutrition

Serving: 1filletCalories: 350kcalCarbohydrates: 15gProtein: 40gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gCholesterol: 90mgSodium: 500mgPotassium: 700mgFiber: 3gSugar: 5gVitamin A: 500IUVitamin C: 15mgCalcium: 40mgIron: 2mg

Notes

Use fresh ingredients for the best flavor and feel free to substitute depending on availability.

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