Description
A flavorful Mediterranean baked cod dish featuring olives and tomatoes, perfect for a healthy meal.
Ingredients
Scale
- 4 (1 ½ lbs / 680 g) cod fillets, fresh, firm
- 2 cups (300 g) cherry tomatoes, ripe and slightly soft
- 1 medium shallot, thinly sliced
- 2 cloves garlic, finely minced
- ½ cup (75 g) green olives, pitted
- 1 lemon, thinly sliced
- ¼ cup (15 g) fresh parsley, chopped
- ¼ teaspoon kosher salt
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes (optional)
- 4 tablespoons (60 ml) olive oil (extra virgin)
Instructions
- Step 1: Preheat your oven to 400°F (204°C). Toss the cherry tomatoes, shallot slices, minced garlic, and green olives with 2 tablespoons (30 ml) of olive oil, ¼ teaspoon kosher salt, and ¼ teaspoon black pepper. Spread the mixture evenly on a baking sheet. Roast in the oven for about 15 minutes, or until the vegetables start to soften and become fragrant.
- Step 2: While the vegetables roast, pat the cod fillets dry thoroughly with paper towels. Removing excess moisture is essential to achieve a flaky texture and to help the fillets sear properly when baking.
- Step 3: Drizzle the cod fillets with the remaining 2 tablespoons (30 ml) of olive oil. Sprinkle evenly with kosher salt and black pepper, about ¼ teaspoon each, to enhance flavor penetration.
- Step 4: Remove the vegetables from the oven and nestle the seasoned cod fillets among the roasted vegetables on the baking sheet. Arrange lemon slices around and atop the cod fillets carefully to avoid overcooking the lemons.
- Step 5: Return the baking sheet to the oven and bake for 15 to 17 minutes. Check for doneness by ensuring the fish is opaque throughout and flakes easily when tested with a fork, reaching an internal temperature of 140°F (60°C).
- Step 6: Using a spatula, spoon the roasted vegetables over the cod fillets. Sprinkle with fresh chopped parsley and finish with a squeeze of fresh lemon juice for brightness prior to serving.
Notes
- Store leftovers in an airtight container in the refrigerator for up to 4 days. Cool the dish completely before sealing.
- For room temperature storage, keep in an airtight container away from sunlight and humidity, consume within 2 days.
- For longer preservation, wrap tightly in aluminum foil or place in a freezer-safe container and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.
- Choose cod fillets at least 1 inch thick to ensure even cooking and prevent drying out.
- Patting the cod dry removes excess water, which helps achieve a flaky texture and prevents steaming during baking.
- If lemon slices begin browning too early, add them on top of the cod halfway through the baking time to keep a fresh citrus flavor without bitterness.
- Allow the seasoned cod to rest for 10 minutes after seasoning if time permits. This helps the salt and pepper penetrate the fish for better flavor.
- Reheat leftovers gently in a preheated oven at 325°F (163°C) for 10-15 minutes until warmed through. Avoid microwaving to maintain flakiness and texture.
- Serve alongside a quinoa salad or steamed asparagus to create a nutrient-rich meal.
- Roasted cauliflower or a simple spinach salad pairs well with this dish.
- Use leftovers to assemble Mediterranean-style fish tacos or grain bowls with fresh vegetables.
- Garnish with additional fresh parsley or shaved parmesan for added flavor. Drizzle lemon vinaigrette or garlic herb sauce on top for variation.
- Substitute green olives with Kalamata olives, rinsed capers, or marinated artichokes for a different briny kick.
- Swap shallot with thinly sliced red onions or scallions depending on availability.
Nutrition
- Serving Size: 1 cod fillet with vegetables
- Calories: 350
- Sugar: 3g
- Sodium: 300mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 40g
- Cholesterol: 85mg