Looking for a light and healthy dinner option that doesn’t skimp on flavor? This Mediterranean baked cod is just what you need. It’s a simple yet sophisticated dish that combines the freshness of tomatoes and the briny goodness of olives, resulting in a vibrant meal that will transport your taste buds straight to the coast.
Picture this: tender cod fillets baked to perfection, nestled in a bed of juicy tomatoes and olives, all drizzled with fragrant olive oil and herbs. It’s an easy recipe that can impress guests or satisfy your weeknight cravings. Plus, it’s packed with protein and healthy fats, making it a guilt-free choice.
In under 30 minutes, you can whip up this delicious dish that shines with Mediterranean flavors. Whether served with crusty bread to soak up the sauce or a side of roasted vegetables, this cod recipe is a winner.
Captivating Mediterranean Ingredients
The essence of this baked cod dish lies in its high-quality ingredients. Fresh cod fillets are the star, known for their delicate texture and mild flavor.
Complementing the fish, vibrant cherry tomatoes burst with sweetness, while kalamata olives bring a delightful brininess. Together, they create a flavor profile that’s both refreshing and satisfying, perfectly embodying Mediterranean cuisine.
Preparing the Perfect Cod
To begin, the cod fillets must be prepped with care.
Seasoned simply with salt and pepper, the fish is nestled atop a mixture of juicy tomatoes and olives. This method not only infuses the cod with flavor but also enhances the overall presentation of the dish.
Baking to Perfection
The oven is set to a crisp 400°F (200°C), allowing the cod to cook evenly while the tomatoes soften and release their juices.
Within 15-20 minutes, the transformation occurs: the cod becomes golden and flaky, while the vegetables meld into a luscious sauce. This cooking technique is both efficient and effective, making it a great choice for a weeknight meal.
Garnishing for Visual Appeal
No dish is complete without a final touch, and fresh basil leaves offer a pop of color and aroma.
Sprinkling them over the plated cod elevates the dish from ordinary to extraordinary, showcasing the vibrant Mediterranean flavors in every bite.
The Perfect Pairing
For a truly immersive dining experience, pairing this baked cod with a crisp glass of white wine is recommended.
The acidity and fruitiness of the wine complement the dish beautifully, enhancing the fresh flavors of the cod and tomatoes. A wedge of lemon on the side can also provide an extra zing that brightens the overall meal.
Serving Suggestions and Variations
This Mediterranean baked cod is versatile enough to serve in various ways.
It pairs wonderfully with crusty bread to soak up the savory juices or alongside roasted vegetables for a heartier meal. Feel free to experiment with different herbs or vegetables based on what’s in season or available in your pantry. The foundation of this dish allows for creativity while maintaining its core Mediterranean charm.
Delicious Mediterranean Baked Cod Recipe
This baked cod recipe features succulent fish fillets enveloped in a luscious mix of ripe tomatoes, kalamata olives, and fresh herbs. Expect a delightful balance of acidity from the tomatoes and a savory depth from the olives, creating a dish that is both refreshing and satisfying.
Ingredients
- 4 cod fillets (about 6 ounces each)
- 2 cups cherry tomatoes, halved
- 1/2 cup kalamata olives, pitted and sliced
- 3 cloves garlic, minced
- 1/4 cup olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh basil for garnish (optional)
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Prepare the Baking Dish: In a large baking dish, combine the halved cherry tomatoes, sliced olives, and minced garlic. Drizzle with olive oil and season with oregano, salt, and pepper. Toss to combine.
- Add Cod: Nestle the cod fillets on top of the tomato and olive mixture. Drizzle a little more olive oil over the fish and season with salt and pepper.
- Bake: Place the baking dish in the preheated oven and bake for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork.
- Garnish and Serve: Remove from the oven and let it cool for a minute. Garnish with fresh basil if desired, and serve hot.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Nutrition Information
- Servings: 4
- Calories: 300kcal
- Fat: 18g
- Protein: 28g
- Carbohydrates: 10g