Cod with Mediterranean Salsa
Elevate weeknight dinners with this vibrant Cod with Mediterranean Salsa recipe, a nutritious and flavor-packed delight that’s ready in just 30 minutes! Tender, flaky cod fillets are oven-baked to perfection and topped with a zesty salsa featuring juicy cherry tomatoes, briny Kalamata olives, tangy capers, and fragrant herbs like parsley and basil. A drizzle of fresh lemon juice and a hint of garlic tie everything together, creating an effortless yet elegant dish that bursts with Mediterranean-inspired flavors. Perfect for a healthy, gluten-free meal, serve it alongside steamed vegetables or fluffy couscous for a light and satisfying dinner. This easy recipe is a guaranteed hit for seafood lovers and those craving a bright, sunny taste of the Mediterranean.
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Recipe Information
Ingredients
- 4 pieces (6 oz each) Cod fillets
- 3 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1.5 cups (halved) Cherry tomatoes
- 0.5 cup (pitted and sliced) Kalamata olives
- 2 tablespoons (rinsed) Capers
- 0.25 cup (finely diced) Red onion
- 3 tablespoons (chopped) Parsley
- 2 tablespoons (chopped) Fresh basil
- 2 tablespoons (freshly squeezed) Lemon juice
- 2 cloves (minced) Garlic
Instructions
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
Pat the cod fillets dry with a paper towel. Brush each fillet with 1 tablespoon of olive oil and sprinkle with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
Place the cod fillets onto the prepared baking sheet and bake in the preheated oven for 12–15 minutes, or until the fish is opaque and flakes easily with a fork.
While the cod is baking, prepare the Mediterranean salsa. In a medium-sized mixing bowl, combine the cherry tomatoes, Kalamata olives, capers, red onion, parsley, and basil.
Add the lemon juice, the remaining 2 tablespoons of olive oil, minced garlic, and a pinch of salt and pepper to the bowl. Toss everything together gently until well combined.
Once the cod is cooked, remove it from the oven and let it rest for 2 minutes. Transfer the fillets to serving plates.
Spoon the Mediterranean salsa generously on top of each cod fillet.
Serve immediately with your choice of sides, such as steamed vegetables or a bed of couscous, and enjoy!
Nutrition Facts
Calories |
332 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 96 mg | 32% | |
| Sodium | 1055 mg | 46% | |
| Total Carbohydrate | 5.5 g | 2% | |
| Dietary Fiber | 2.1 g | 7% | |
| Total Sugars | 1.3 g | ||
| Protein | 39.8 g | 80% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 58 mg | 4% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 831 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
