Oh my goodness, let me tell you about this Mediterranean baked cod! It’s such a delightful dish that combines tender cod fillets with juicy cherry tomatoes, briny olives, and fragrant garlic. Honestly, the first time I tried this recipe, I was blown away by how fresh and vibrant the flavors were. Plus, it’s a breeze to whip up, making it perfect for busy weeknights or a special dinner with friends. The best part? It’s healthy too! Packed with protein and healthy fats, this Mediterranean baked cod is not just good for your taste buds but for your body as well. You’ll absolutely love it!
Ingredients List
Here’s everything you’ll need to make my scrumptious Mediterranean baked cod! Trust me, the combination of fresh ingredients is what really makes this dish sing. Make sure to prep them as noted for the best flavor and texture.
- 4 cod fillets
- 2 cups cherry tomatoes, halved
- 1 cup Kalamata olives, pitted and sliced
- 1 red onion, sliced
- 3 cloves garlic, minced
- 1 lemon, juiced
- 1/4 cup olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
How to Prepare Mediterranean Baked Cod
Alright, let’s dive into making this amazing Mediterranean baked cod! It’s easier than you might think, and I promise the end result is worth every minute spent in the kitchen.
Prepping the Ingredients
First things first, let’s get everything prepped. Start by halving those vibrant cherry tomatoes and slicing the red onion into thin pieces. I love the sweetness they bring to the dish! Next, pit and slice the Kalamata olives—these add such a lovely briny flavor that pairs perfectly with the cod. Don’t forget to mince the garlic; it’s going to add a wonderful aroma as it bakes. Finally, juice that fresh lemon to brighten everything up. Once everything is prepped, you’re ready to assemble!
Baking the Cod
Now it’s time to get cooking! Preheat your oven to 400°F (200°C). Grab a large baking dish and toss in the cherry tomatoes, olives, red onion, and minced garlic. Drizzle this colorful mix with olive oil and lemon juice, then sprinkle with oregano, salt, and pepper to taste. Give it a gentle stir to combine. Now, place the cod fillets right on top of these lovely veggies. Bake for about 20-25 minutes, or until the cod is beautifully cooked through and flakes easily with a fork. Trust me, the smell wafting through your kitchen will be irresistible! And that’s it—serve warm and enjoy the burst of Mediterranean flavors!
Why You’ll Love This Recipe
- Quick and easy preparation—ready in just 35 minutes!
- Packed with fresh, vibrant flavors that transport you straight to the Mediterranean.
- Healthy and nutritious, with lean protein and heart-healthy fats.
- The combination of juicy tomatoes, briny olives, and aromatic garlic creates a symphony of taste.
- Perfect for weeknight dinners or impressing guests without breaking a sweat.
- One-pan meal means easy cleanup—more time to enjoy your delicious creation!
Tips for Success
To make sure your Mediterranean baked cod turns out perfectly every time, here are my top tips! First, make sure your cod fillets are fresh; look for bright, clear eyes and firm flesh. If you can, let the fillets sit at room temperature for about 15 minutes before baking to ensure even cooking. Don’t skimp on the seasoning—salt and pepper can really elevate the flavors, so taste as you go! And remember, every oven is a bit different, so keep an eye on the cod and check for that lovely flakiness around the 20-minute mark. Enjoy your culinary adventure!
Nutritional Information
Here’s a quick look at the nutritional values for a serving of my Mediterranean baked cod. Please keep in mind that these values are estimates and can vary based on ingredient brands and specific quantities used.
- Serving Size: 1 fillet with vegetables
- Calories: 280
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Cholesterol: 70mg
- Sodium: 400mg
- Carbohydrates: 12g
- Fiber: 3g
- Sugar: 3g
- Protein: 30g
This dish is not only delicious but also provides a healthy dose of protein and essential nutrients, making it a fantastic choice for a balanced meal!
FAQ Section
Can I use frozen cod for this recipe?
Absolutely! Just make sure to thaw the cod completely before cooking. It might need a few extra minutes in the oven, so keep an eye on it until it flakes easily.
What can I serve with Mediterranean baked cod?
This dish pairs beautifully with a light salad, fluffy rice, or some crusty bread to soak up all those delicious juices. You could even serve it with roasted vegetables for a complete meal!
Can I substitute the vegetables?
Of course! Feel free to get creative with your veggies. Bell peppers, zucchini, or artichokes would be wonderful alternatives that still capture that Mediterranean vibe.
How do I know when the cod is cooked through?
The cod is done when it flakes easily with a fork and is opaque all the way through. If you have a food thermometer, the internal temperature should reach 145°F (63°C).
Can I make this dish ahead of time?
While it’s best enjoyed freshly baked, you can prep the vegetables and cod in advance, then bake just before serving. This way, you can still enjoy that fresh flavor without too much fuss!
Storage & Reheating Instructions
Got leftovers? No worries, I’ve got you covered! To store your delicious Mediterranean baked cod, simply let it cool to room temperature first. Then, transfer the leftovers to an airtight container. This will keep the flavors fresh and help maintain that lovely texture. You can store it in the fridge for up to 3 days—perfect for those busy weeknights when you need a quick meal!
When it’s time to enjoy those leftovers, I recommend reheating in the oven for the best results. Preheat your oven to 350°F (175°C), place the cod in an oven-safe dish, and cover it with foil to prevent it from drying out. Heat for about 10-15 minutes, or until warmed through. You’ll want to watch it carefully so it doesn’t overcook. Alternatively, you can use a microwave, but be cautious—microwaving can sometimes zap the moisture out! If you go that route, heat it in short intervals, and cover it to retain some steam. Enjoy every scrumptious bite again!
For more information on the health benefits of cod, check out this Healthline article.
If you’re looking for more Mediterranean recipes, visit this category on our site for delicious ideas!
Z nadrukami
Mediterranean Baked Cod: 7 Vibrant Flavors to Savor
- Całkowity Czas: 35 minutes
- Ustępować: 4 servings 1x
- Dieta: Z niską zawartością tłuszczu
Opis
Mediterranean baked cod is a flavorful dish featuring tender cod fillets baked with vegetables and herbs.
Składniki
- 4 cod fillets
- 2 cups cherry tomatoes, halved
- 1 cup Kalamata olives, pitted and sliced
- 1 red onion, sliced
- 3 cloves garlic, minced
- 1 lemon, juiced
- 1/4 cup olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instrukcje
- Preheat your oven to 400°F (200°C).
- In a large baking dish, combine cherry tomatoes, olives, red onion, and garlic.
- Drizzle with olive oil and lemon juice, then sprinkle with oregano, salt, and pepper.
- Place the cod fillets on top of the vegetable mixture.
- Bake for 20-25 minutes or until the cod is cooked through and flakes easily.
- Serve warm, garnished with fresh parsley if desired.
Uwagi
- Adjust the vegetable quantities based on preference.
- Pair with rice or crusty bread.
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Czas Przygotowania: 10 minutes
- Czas gotowania: 25 minutes
- Kategoria: Main Course
- Sposób: Baking
- Kuchnia: Mediterranean
Zasilanie
- Wielkość porcji: 1 fillet with vegetables
- Kalorie: 280
- Cukier: 3g
- Sód: 400mg
- Kwasy: 12g
- Nasycony tłuszcz: 2g
- Tłuszcze Nienasycone: 8g
- Tłuszcze trans: 0g
- Węglowodany: 12g
- Włókno: 3g
- Białko: 30g
- Cholesterol: 70mg
Słowa kluczowe: mediterranean baked cod
