Looking for a quick and healthy dinner option? This baked cod with tomato and olives is the perfect solution. It’s simple, fresh, and packed with flavor, making it an ideal choice for busy weeknights or a satisfying weekend meal.
Imagine tender, flaky cod fillets baked to perfection, bathed in a rich tomato sauce with briny olives adding a delightful twist. This dish not only tastes amazing but also offers a nourishing experience with its vibrant ingredients.
Visual Appeal of Baked Cod
When it comes to presentation, this baked cod dish is a standout. The flaky cod fillets, perfectly cooked, lie beneath a colorful layer of tomato and olive mixture. This vibrant topping glistens invitingly in the light, making the dish irresistible.
Each plate is adorned with a sprinkle of fresh parsley, adding a touch of green that enhances the overall aesthetic. Alongside the cod, a side of steamed vegetables provides a contrasting texture and color, while a lemon wedge adds a bright, zesty element that invites diners to add a splash of citrus for extra flavor.
Flavor Profile
The combination of juicy tomatoes and savory olives creates a fusion of flavors that perfectly complements the mild taste of cod. This dish offers a tangy sauce that dances on the palate with each bite.
With hints of garlic and aromatic oregano, each element contributes to a well-balanced flavor profile that is both satisfying and refreshing. The savory notes from the olives blend seamlessly with the sweetness of the tomatoes, resulting in a dish that is complex yet approachable.
Health Benefits
Baked cod is an excellent source of lean protein, making it a fantastic choice for those looking to maintain a healthy diet. Each serving provides essential nutrients without excessive calories.
The inclusion of tomatoes and olives not only enhances the flavor but also adds a wealth of vitamins and antioxidants. This combination promotes heart health and provides a healthy dose of omega-3 fatty acids, making this dish both nourishing and delicious.
Preparation Simplicity
One of the remarkable features of this recipe is its simplicity. With only a few ingredients, it’s easy to prepare, making it ideal for busy evenings or when entertaining guests.
The preparation involves minimal steps, from mixing the sauce to arranging the cod in a baking dish. After a brief baking time, the dish is ready to serve, allowing home cooks to enjoy a gourmet experience without the fuss.
Serving Suggestions
This baked cod dish pairs wonderfully with a variety of sides. Steamed vegetables are a natural complement, adding nutrition and color to the plate.
For a heartier option, consider serving it alongside a grain like quinoa or brown rice. These options soak up the delicious sauce and enhance the meal’s overall texture. A light salad can also be a refreshing addition, offering a crisp contrast to the warm, savory cod.
Final Touches
Garnishing with fresh parsley not only adds visual appeal but also a burst of flavor that ties the dish together. A squeeze of lemon right before serving enhances freshness and brightness, making each bite even more enjoyable.
This baked cod, with its vibrant sauce and simple yet elegant presentation, is sure to impress at any table, providing a delightful dining experience that is both healthy and satisfying.
A Flavorful Baked Cod Recipe
The combination of juicy tomatoes and savory olives creates a deliciously tangy sauce that complements the mild flavor of the cod beautifully. Each bite is a delightful mix of flavors that will tantalize your taste buds.
Ingredients
- 4 cod fillets (about 6 ounces each)
- 1 can (14 oz) diced tomatoes, drained
- 1/2 cup pitted olives, sliced (green or black)
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Prepare the Sauce: In a bowl, mix the drained diced tomatoes, sliced olives, minced garlic, olive oil, oregano, salt, and pepper.
- Arrange the Cod: Place the cod fillets in a baking dish and pour the tomato and olive mixture over the top, ensuring the fillets are well coated.
- Bake the Cod: Bake in the preheated oven for about 20-25 minutes, or until the cod is cooked through and flakes easily with a fork.
- Garnish and Serve: Remove from the oven, garnish with fresh parsley if desired, and serve hot with your favorite side dish.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 220kcal
- Fat: 10g
- Protein: 25g
- Carbohydrates: 6g