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Mediterranean Baked Cod with Olives

Mediterranean Baked Cod with Olives: A Flavorful Weeknight Delight

Mediterranean Baked Cod with Olives is a quick and healthy dinner option that bursts with flavor.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 portions
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Cod You can substitute with halibut, snapper, or any flaky white fish.
For the Veggies
  • 1 cup Kalamata Olives Can switch to any preferred olives.
  • 1 cup Cherry Tomatoes Diced bell peppers can be used as a substitute.
  • 1 medium Red Onion Use yellow onion if preferred.
  • 3 cloves Garlic Fresh garlic is preferred; garlic powder can be used in a pinch.
  • 2 tablespoons Capers Can be omitted if not available.
For Flavor Enhancers
  • 3 tablespoons Olive Oil Can substitute with avocado oil.
  • 1 teaspoon Dried Oregano Adjust quantity if using fresh oregano.
  • 1 whole Fresh Lemon Lime can be used as an alternative.
  • to taste Salt
  • to taste Black Pepper
  • 2 tablespoons Fresh Parsley Can be omitted or replaced with fresh basil.

Equipment

  • baking dish

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. In a large baking dish, arrange the chopped vegetables: red onion, cherry tomatoes, Kalamata olives, and capers.
  3. Drizzle the vegetable base with olive oil, sprinkle salt, pepper, and dried oregano, then toss gently to coat.
  4. Pat your cod fillets dry, place them atop the vegetables, and season with salt, pepper, and lemon zest.
  5. Drizzle additional olive oil over the cod fillets and squeeze fresh lemon juice.
  6. Bake in the preheated oven for 20 minutes until the cod is opaque and flakes easily.
  7. Remove from the oven, sprinkle with fresh parsley, and serve immediately.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 60mgSodium: 350mgPotassium: 600mgFiber: 2gSugar: 2gVitamin A: 200IUVitamin C: 15mgCalcium: 40mgIron: 1mg

Notes

Store leftovers in an airtight container for up to 3 days. Reheat gently in the oven or microwave.

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