Description
A simple, flavorful baked cod dish infused with Mediterranean herbs, fresh tomatoes, olives, and a touch of lemon, perfect for a healthy weeknight meal.
Ingredients
4 cod fillets (about 6 oz each)
2 tablespoons olive oil
1 lemon (zested and juiced)
2 cloves garlic, minced
1 cup cherry tomatoes, halved
1/2 cup Kalamata olives, pitted and sliced
1/4 cup red onion, thinly sliced
1 teaspoon dried oregano
1/2 teaspoon dried thyme
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)
Instructions
- Preheat the oven to 400°F (200°C).
- In a small bowl, whisk together olive oil, lemon juice, lemon zest, garlic, oregano, thyme, salt, and pepper.
- Place the cod fillets in a baking dish and pour the olive oil mixture evenly over them.
- Scatter the cherry tomatoes, olives, and red onion around and on top of the fillets.
- Bake for 15-18 minutes, or until the cod flakes easily with a fork and is cooked through.
- Garnish with freshly chopped parsley before serving.
Notes
You can add capers for a tangy twist or substitute Kalamata olives with green olives for a milder flavor.
Adding spinach or zucchini slices can increase vegetable content.
A pinch of red pepper flakes can add a spicy kick.
Use fresh oregano and thyme if available for enhanced aroma.
Store leftovers in an airtight container in the refrigerator for up to 2 days.
Reheat gently in the oven at 300°F (150°C) for about 10 minutes to keep fish moist.
Avoid microwaving leftovers to prevent rubbery texture.
- Prep Time: 10 minutes
- Cook Time: 15-18 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet (approx. 6 oz)
- Calories: 220
- Sugar: 3g
- Sodium: 350mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1.5g
- Protein: 28g
- Cholesterol: 70mg
