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Mediterranean Baked Cod with Olives

Mediterranean Baked Cod with Olives: Quick Healthy Delight

Mediterranean Baked Cod with Olives is a vibrant, quick dish bursting with healthy ingredients.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 280
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod
  • 4 fillets Cod fresh or thawed frozen
For the Flavor Base
  • 1 cup Kalamata Olives sliced
  • 1 cup Cherry Tomatoes halved
  • 1 medium Red Onion sliced
  • 3 cloves Garlic minced
  • 2 tablespoons Capers optional
For Seasoning & Garnish
  • 2 tablespoons Olive Oil extra virgin recommended
  • 1 teaspoon Dried Oregano or 1 tbsp fresh
  • 1 medium Fresh Lemon juice and zest
  • to taste Salt
  • to taste Black Pepper
  • 1/4 cup Fresh Parsley chopped for garnish

Equipment

  • Oven
  • Baking Dish
  • Knife
  • cutting board

Method
 

Preparation Steps
  1. Preheat your oven to 400°F (200°C). Drizzle olive oil in a baking dish.
  2. Chop the red onion, halve the cherry tomatoes, and slice the olives.
  3. Layer the chopped vegetables in the prepared baking dish.
  4. Season the veggies with salt, black pepper, and dried oregano.
  5. Season the cod fillets with salt, black pepper, and lemon zest.
  6. Place the cod fillets on top of the vegetable base.
  7. Drizzle olive oil over the cod and bake for 20 minutes.
  8. Squeeze fresh lemon juice and garnish with parsley before serving.

Nutrition

Serving: 1servingCalories: 280kcalCarbohydrates: 10gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 50mgIron: 2mg

Notes

Optional: Add crumbled feta cheese over the cod during the last few minutes of baking.

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