Cod with Tomatoes Olives and Capers
Elevate your seafood game with this Mediterranean-inspired Cod with Tomatoes, Olives, and Capers, a vibrant and healthy one-pan recipe that’s perfect for weeknight dinners or special occasions. Tender cod fillets are gently baked in a flavorful medley of juicy cherry tomatoes, briny kalamata olives, and tangy capers, all simmered in a splash of dry white wine for a perfectly balanced, aromatic sauce. A touch of lemon juice and a sprinkle of fresh parsley add brightness, while the quick prep and minimal cleanup make this dish as convenient as it is delicious. Serve this oven-baked cod with crusty bread, fluffy rice, or a crisp green salad for a satisfying, Mediterranean-style meal that's both wholesome and elegant.
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Recipe Information
Ingredients
- 4 pieces (about 6 oz each) cod fillets
- 2 tablespoons olive oil
- 3 minced garlic cloves
- 2 cups, halved cherry tomatoes
- 1 cup, pitted and halved kalamata olives
- 2 tablespoons, drained capers
- 0.5 cup dry white wine
- 1 tablespoon lemon juice
- 2 tablespoons, chopped fresh parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C).
Pat the cod fillets dry with paper towels and season them on both sides with salt and black pepper. Set aside.
Heat 2 tablespoons of olive oil in a large oven-proof skillet over medium heat.
Add the minced garlic and sauté for about 1 minute until fragrant, making sure not to let it brown.
Add the halved cherry tomatoes to the skillet and cook for 3-4 minutes, stirring occasionally, until they start to soften and release their juices.
Stir in the kalamata olives and capers, and pour in the dry white wine, letting it simmer for 2-3 minutes to reduce slightly.
Gently nestle the seasoned cod fillets into the tomato mixture in the skillet.
Spoon some of the tomato mixture over the top of the fillets to coat them and transfer the skillet to the preheated oven.
Bake the cod in the oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
Remove the skillet from the oven and drizzle the cod with fresh lemon juice.
Sprinkle the chopped parsley over the dish before serving.
Serve hot, optionally with crusty bread, rice, or a simple green salad to complete the meal.
Nutrition Facts
Calories |
376 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.4 g | 24% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 96 mg | 32% | |
| Sodium | 1182 mg | 51% | |
| Total Carbohydrate | 7.4 g | 3% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 1.5 g | ||
| Protein | 40.2 g | 80% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 77 mg | 6% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 880 mg | 19% | |
*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.
