Mediterranean Baked Cod

🕒 Prep: 15 min
🔥 Cook: 25 min
🍽 Serves: 4
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This Mediterranean Baked Cod is a simple yet flavorful dish that combines the fresh, vibrant ingredients of the Mediterranean with the mild, flaky texture of cod. It's perfect for a quick weeknight meal or a light, healthy dinner option.

Ingredients for Mediterranean Baked Cod

Cod fillets provide a mild, flaky base that absorbs the Mediterranean flavors beautifully. Cherry tomatoes add a burst of sweetness and juiciness, while Kalamata olives bring a rich, briny depth. Capers lend a sharp, tangy kick, and garlic infuses the dish with aromatic warmth. Fresh parsley brightens the flavors, and dried oregano adds a hint of earthiness. Extra virgin olive oil ensures everything cooks to tender perfection, and lemon juice provides a fresh, zesty finish. Season with salt and pepper to taste, balancing all those wonderful flavors.

Tips & Tricks

  • If fresh parsley isn't available, use half the amount of dried parsley.
  • Make sure your cod is dry before seasoning to prevent steaming rather than baking.
  • Feel free to adjust the amount of garlic to your personal taste.
  • For a bit more color and flavor, add a handful of spinach to the tomato mixture.

Serving Suggestions

This dish pairs beautifully with a side of fluffy couscous or a light, lemony quinoa salad. A crisp glass of Sauvignon Blanc or a cold glass of sparkling water with a slice of lemon complements the meal wonderfully.

Frequently Asked Questions

Can I use frozen cod?
Yes, just be sure to thaw it completely and pat it dry before cooking.
What other fish can I use?
Haddock or halibut are great alternatives if you can't find cod.
Is this dish gluten-free?
Yes, as long as you ensure all packaged ingredients (like olives) are certified gluten-free.

Mediterranean Baked Cod Recipe Walkthrough

First things first, preheat your oven to 400°F (200°C). While that's warming up, lightly grease a baking dish—just enough so nothing sticks, but not so much it’s swimming in oil.

Lay your cod fillets in the dish, giving them a bit of space between each one. Season both sides with salt and pepper. This might seem simple, but it’s key for bringing out their natural flavor.

In a medium-sized bowl, toss together those vibrant cherry tomatoes, the briny Kalamata olives, sharp capers, and minced garlic. Add the chopped parsley and sprinkle in the dried oregano. Pour in half of the lemon juice and stir until everything is well mixed.

Spoon this colorful mixture over the cod fillets, ensuring they're well covered. This is where all the flavor magic happens, so don’t skimp.

Drizzle the extra virgin olive oil evenly over the top. This helps with cooking and adds a luscious finish to the tomatoes and fish.

Pop the dish in the oven and let it bake for 20-25 minutes. You’ll know it’s ready when the cod is opaque and flakes easily with a fork.

Once out of the oven, drizzle with the remaining lemon juice for that fresh zing before serving.

Why You'll Love This Recipe

  • Quick and easy to prepare, making it perfect for busy weeknights.
  • Full of fresh, vibrant flavors that transport your taste buds to the Mediterranean coast.
  • Uses healthy, wholesome ingredients that are as nutritious as they are delicious.
  • Minimal cleanup with just one baking dish needed.

Ingredients

4 cod fillets (6 oz each)
2 cups cherry tomatoes, halved
1/2 cup pitted Kalamata olives, sliced
2 tablespoons capers
3 cloves garlic, minced
1/4 cup fresh parsley, chopped
1 teaspoon dried oregano
1/4 cup extra virgin olive oil
1 lemon, juiced
Salt and pepper to taste

Step-by-step Instructions

1. Preheat your oven to 400°F (200°C) and lightly grease a baking dish.
2. Arrange the cod fillets in the baking dish and season with salt and pepper.
3. In a bowl, combine cherry tomatoes, olives, capers, garlic, and parsley. Add oregano and half of the lemon juice, and mix well.
4. Pour the tomato and olive mixture over the cod fillets, ensuring they are well covered.
5. Drizzle the olive oil evenly over the top.
6. Bake in the preheated oven for 20-25 minutes, or until the cod is opaque and flakes easily with a fork.
7. Remove from the oven and drizzle with the remaining lemon juice before serving.

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