Mediterranean Style Baked Cod

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Mediterranean Style Baked Cod

This recipe features tender, flaky white fish infused with standard coastal flavors. Baked with zesty lemon, juicy cherry tomatoes, capers, and rich olives, it delivers a bright and savory meal that comes together with minimal effort.

Recipe Details

  • Servings: 4 portions

  • Prep Time: 10 minutes | Cook Time: 15 minutes

Ingredients

  • 4 cod fillets (approx. 6 oz each)

  • 1 cup cherry tomatoes, halved

  • ½ cup Kalamata and green olives, pitted

  • 2 tbsp capers, drained

  • 3 tbsp olive oil

  • 3 cloves garlic, minced

  • 1 tsp dried oregano or rosemary

  • 1 lemon (sliced into rounds, plus juice of half a lemon)

  • Salt and black pepper to taste

Instructions

  1. Prep: Preheat your oven to 400°F (200°C). Pat the cod fillets completely dry with paper towels and season both sides with salt, pepper, and oregano.

  2. Assemble: Place the seasoned fillets in a baking dish. Arrange the cherry tomatoes, olives, capers, and lemon slices all around and over the fish.

  3. Sauce: Whisk the olive oil, minced garlic, and lemon juice together, then drizzle evenly over the entire dish.

  4. Bake: Bake for 12–15 minutes, depending on thickness, until the fish flakes easily with a fork. Serve immediately.

Tips & Notes

  • Fish Alternatives: If you cannot find cod, any firm white fish like halibut, sea bass, or haddock works beautifully.

  • Avoid Soggy Fish: Patting the fillets dry before baking ensures the fish roasts properly rather than steaming in excess moisture.

Benefits & Nutrition

Nutrient Amount Per Serving
Calories 240 kcal
Protein 32g
Fat 11g
Net Carbs 3g

Key Benefit: Cod is an excellent source of high-quality, lean protein. Paired with healthy monounsaturated fats from olive oil and olives, this dish supports cardiovascular health and fits perfectly into a classic Mediterranean diet.

Q&A

Q: Can I use frozen cod for this recipe?

A: Absolutely. Just ensure the fillets are completely thawed in the refrigerator overnight and thoroughly dried with a paper towel before baking.

Q: Does the final dish look like a restaurant-quality meal?

A: Yes! When plated with the roasted tomatoes, vibrant green herbs, and mixed olives, it looks exactly like the beautifully styled presentation

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