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–+ servings
Mediterranean Baked Cod

Mediterranean Baked Cod: A Flavorful Weeknight Delight

Mediterranean Baked Cod is a quick and healthy dish that delights the palate with its vibrant flavors and is perfect for weeknight dinners.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Cod flaky protein
  • 2 tablespoons Olive Oil or avocado oil
For the Vegetables
  • 1 cup Kalamata Olives or green olives
  • 1 pint Cherry Tomatoes or diced tomatoes
  • 1 medium Red Onion or shallots/yellow onion
  • 2 cloves Garlic fresh garlic
For Seasoning
  • 1 teaspoon Dried Oregano or fresh herbs
  • 1 Fresh Lemon for zest and juice
  • Salt to taste
  • Black Pepper to taste
For Garnish
  • 2 tablespoons Fresh Parsley or basil/cilantro
  • 2 tablespoons Capers can be omitted

Equipment

  • Oven
  • baking dish

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and grease a medium-sized baking dish with olive oil.
  2. Chop the red onion, cherry tomatoes, and garlic into bite-sized pieces and layer them in the greased baking dish.
  3. Drizzle vegetables with olive oil, sprinkle with dried oregano, salt, and black pepper, and toss gently.
  4. Pat cod fillets dry, season with salt and pepper, and drizzle with olive oil.
  5. Place the seasoned cod fillets on top of the layered vegetables in the baking dish.
  6. Zest a fresh lemon over the cod and squeeze some lemon juice on top.
  7. Bake in the preheated oven for about 20 minutes until the cod is opaque and flakes easily.
  8. Remove from the oven, let rest, and garnish with freshly chopped parsley before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 25gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gCholesterol: 70mgSodium: 800mgPotassium: 600mgFiber: 3gSugar: 5gVitamin A: 100IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

Store leftovers in an airtight container for up to 2-3 days. Can be frozen for up to 2 months.

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