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Mediterranean Baked Cod with Olives

Mediterranean Baked Cod with Olives for a Flavorful Feast

A quick and healthy Mediterranean Baked Cod with Olives that's gluten-free and packed with nutrients, ready in under 40 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 1 pound Cod Fillets Substitute: Halibut, snapper, grouper, haddock, or sea bass.
For the Vegetables
  • 1/2 cup Kalamata Olives Substitute: Any pitted olives you prefer.
  • 1 cup Cherry Tomatoes Substitute: Diced regular tomatoes or grape tomatoes.
  • 1 medium Red Onion Substitute: Yellow or white onion.
  • 2 cloves Garlic Substitute: Garlic powder if fresh isn’t available.
  • 2 tablespoons Capers Optional for those who prefer less saltiness.
For the Seasoning
  • 2 tablespoons Olive Oil Substitute: Avocado oil or melted butter.
  • 1 teaspoon Dried Oregano Substitute: Fresh oregano (1 tablespoon).
  • 1 whole Fresh Lemon Substitute: White wine vinegar for acidity.
  • to taste Salt
  • to taste Black Pepper
For the Garnish
  • 1/4 cup Fresh Parsley Optional for serving.

Equipment

  • oven
  • baking dish
  • knife
  • cutting board

Method
 

Step‑by‑Step Instructions
  1. Preheat the oven to 400°F (200°C) and grease a 9x13 inch baking dish with olive oil.
  2. Chop 1 medium red onion into thin slices and halve a cup of cherry tomatoes. Slice half a cup of pitted Kalamata olives.
  3. Spread the chopped onion, halved cherry tomatoes, and sliced olives evenly across the bottom of the greased baking dish.
  4. Drizzle a couple of tablespoons of olive oil over the vegetable mixture, then season with salt, black pepper, and dried oregano. Toss gently.
  5. Pat the cod fillets dry and season both sides with salt, black pepper, and the zest of one fresh lemon.
  6. Lay the seasoned cod fillets on top of the arranged vegetables in the baking dish.
  7. Squeeze the juice of half a lemon over the cod fillets and bake for about 20 minutes, until the cod is opaque and flakes easily.
  8. Remove from the oven and let it cool for a couple of minutes. Garnish with chopped fresh parsley and serve immediately.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 10gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 12gCholesterol: 80mgSodium: 600mgPotassium: 800mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 50mgIron: 1.5mg

Notes

This dish pairs beautifully with a fresh green salad or some crusty bread to soak up the delicious juices.

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