Mediterranean Cod
Dive into the vibrant flavors of the Mediterranean with this easy and healthy Mediterranean Cod recipe! Perfectly baked cod fillets are nestled in a colorful medley of juicy cherry tomatoes, briny kalamata olives, sweet red onion, and fragrant garlic, all enhanced with a drizzle of extra virgin olive oil and a zesty touch of lemon. Seasoned with earthy oregano and smoky paprika, this dish delivers a burst of fresh, savory goodness in every bite. Ready in just 35 minutes, it's an ideal dinner option that’s both weeknight-friendly and special enough for entertaining. Serve it with crusty bread, fluffy couscous, or your favorite rice to soak up the rich, Mediterranean-inspired juices. It’s a wholesome, one-dish meal bursting with flavor and simplicity!
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Recipe Information
Ingredients
- 4 pieces (6 oz each) cod fillets
- 2 cups cherry tomatoes
- 1 cup kalamata olives
- 1 medium, thinly sliced red onion
- 3 cloves, minced garlic
- 3 tablespoons extra virgin olive oil
- 1 large (zested and juiced) lemon
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 0.5 cup, chopped fresh parsley
Instructions
Preheat your oven to 400°F (200°C).
Pat the cod fillets dry with paper towels and place them in a large baking dish.
In a medium bowl, combine the cherry tomatoes, kalamata olives, sliced red onion, and minced garlic.
Drizzle the vegetable mixture with 2 tablespoons of olive oil, the juice of the lemon, and the lemon zest. Sprinkle with oregano, paprika, salt, and black pepper. Toss everything together until well coated.
Spread the vegetable mixture evenly around and on top of the cod fillets in the baking dish.
Drizzle the remaining tablespoon of olive oil over the cod fillets to keep them moist while baking.
Bake the dish in the preheated oven for 18-20 minutes, or until the cod fillets are opaque and flake easily with a fork.
Remove the dish from the oven and let rest for 2-3 minutes.
Garnish the cod with freshly chopped parsley before serving.
Serve warm with a side of crusty bread or over rice or couscous to soak up the flavorful juices.
Nutrition Facts
Calories |
432 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.1 g | 31% | |
| Saturated Fat | 3.9 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 96 mg | 32% | |
| Sodium | 1495 mg | 65% | |
| Total Carbohydrate | 14.4 g | 5% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 3.9 g | ||
| Protein | 41.7 g | 83% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 115 mg | 9% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 1092 mg | 23% | |
*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.
