Let me tell you, there’s nothing quite like the vibrant flavors of the Mediterranean! Fish, especially, is such a fantastic source of lean protein and healthy fats, making it a must-have in my kitchen. This Mediterranean baked cod recipe is one of my go-to meals because it’s not only super simple but also bursting with freshness. I remember the first time I made it; the aroma of garlic and lemon filled my kitchen, and I couldn’t wait to dig in! The combination of tender cod, juicy cherry tomatoes, and briny olives creates a dish that’s both nutritious and satisfying. Whether you’re looking for a quick weeknight dinner or a healthy meal to impress, this recipe has got you covered. Trust me, you’re going to love it!
Ingredients List
To whip up this delicious Mediterranean baked cod, here’s what you’ll need. First up, we have 4 cod fillets—these are the stars of the show! Cod is not only flaky and mild in flavor but also packed with protein and low in fat, making it a healthy choice. Next, grab 2 tablespoons of olive oil; it adds richness and acts as a perfect base for our seasoning. You’ll also need the juice of 1 large lemon for that bright, zesty kick that brings all the flavors together.
Don’t forget about the 2 cloves of minced garlic; it’s a flavor powerhouse that adds aromatic depth. A teaspoon of dried oregano will give it that classic Mediterranean touch, while 1 teaspoon of salt and 1/2 teaspoon of black pepper enhances all the wonderful flavors. For a pop of color and sweetness, we’re adding 1 cup of halved cherry tomatoes, which also provide juiciness. A 1/4 cup of sliced kalamata olives adds a salty, briny bite that pairs beautifully with the cod. Finally, finish it off with 1/4 cup of freshly chopped parsley for a touch of freshness and vibrant color. Each ingredient plays a crucial role in making this dish not just tasty, but also a feast for the eyes!
How to Prepare Mediterranean Baked Cod
Getting this Mediterranean baked cod ready is a breeze! I promise, it’s as simple as it is delicious. Let’s dive into the steps so you can have this fabulous dish on your table without any fuss. First, you’ll want to preheat your oven to 400°F (200°C). This ensures that your cod cooks evenly and beautifully! While that’s warming up, grab a large bowl and mix together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper. This mixture is like a flavor bomb that’ll coat your cod perfectly.
Now, place your cod fillets in a baking dish. Make sure they’re laid out evenly so they cook at the same rate. Pour that zesty mixture all over the fillets, making sure they’re well-coated. It’s okay to get a little messy here—trust me, it’s worth it! Next, scatter those lovely halved cherry tomatoes and sliced kalamata olives around the cod. They’ll roast beautifully and add even more flavor.
Now, for the best part! Pop the baking dish into the preheated oven and bake for about 20-25 minutes. You’ll know it’s done when the cod is opaque and flakes easily with a fork. Just before serving, don’t forget to sprinkle some fresh parsley on top for that gorgeous finishing touch!
Step-by-Step Instructions
- Preheat your oven to 400°F (200°C).
- In a bowl, mix together 2 tablespoons of olive oil, juice from 1 large lemon, 2 minced cloves of garlic, 1 teaspoon of dried oregano, 1 teaspoon of salt, and 1/2 teaspoon of black pepper.
- Place 4 cod fillets in a baking dish and pour the mixture over them, ensuring they’re well-coated.
- Add 1 cup of halved cherry tomatoes and 1/4 cup of sliced kalamata olives around the cod.
- Bake in the preheated oven for 20-25 minutes until the cod is fully cooked and flakes easily.
- Garnish with 1/4 cup of freshly chopped parsley before serving.
Why You’ll Love This Recipe
This Mediterranean baked cod is a total winner in my book, and here’s why I think you’ll adore it too:
- Quick Preparation: With just a few simple steps and about 35 minutes total, you can have a delicious meal ready to enjoy.
- Healthy Ingredients: Packed with lean protein from the cod and wholesome veggies, this dish is as nutritious as it is tasty.
- Full of Flavor: The combination of zesty lemon, aromatic garlic, and briny olives creates an explosion of Mediterranean goodness that’s hard to resist.
- Perfect for Weeknight Dinners: Whether it’s a busy Monday or a cozy Friday night, this recipe is easy enough for any day of the week while still feeling special.
Trust me, once you try it, it’ll become a regular in your dinner rotation!
Tips for Success
To make sure your Mediterranean baked cod turns out absolutely perfect, here are some of my favorite tips! First off, to check for doneness, gently flake the cod with a fork—if it flakes easily and looks opaque, you’re good to go! Don’t worry if it seems a little undercooked; it’ll continue to cook a bit after you take it out of the oven.
When it comes to seasoning, feel free to adjust the salt and pepper to match your taste. I sometimes like to add a pinch of red pepper flakes for a little extra kick! For serving, pair the cod with a side of fluffy quinoa or a crisp green salad to balance the flavors. And if you have any leftovers, they make for a fantastic salad topping the next day! Enjoy every bite!
Nutritional Information
For a serving of this delightful Mediterranean baked cod, you can expect approximately:
- Calories: 250
- Fat: 10g
- Protein: 32g
- Carbohydrates: 8g
- Sugar: 2g
- Sodium: 600mg
- Fiber: 1g
Keep in mind that these values are estimates and can vary based on the specific ingredients and portion sizes you use. But one thing’s for sure—this meal is a healthy choice that doesn’t skimp on flavor!
FAQ Section
Got questions about this delicious Mediterranean baked cod? I’ve got you covered! Here are some common queries I often hear:
Can I use a different type of fish? Absolutely! While cod is my favorite for this recipe due to its flaky texture, you can definitely substitute it with other white fish like haddock or tilapia. Just keep an eye on the cooking time, as different fish may require slight adjustments.
How can I store leftovers? If you happen to have any leftovers (which is rare in my house!), simply place them in an airtight container and store them in the fridge for up to 2 days. You can reheat it gently in the oven or enjoy it cold on a salad!
What side dishes pair well with Mediterranean baked cod? This dish is incredibly versatile! I love serving it with fluffy quinoa or a light Mediterranean salad with cucumbers and feta. You could also go for some roasted vegetables or a side of garlic bread to soak up those delicious juices!
Feel free to reach out if you have more questions—I’m here to help you enjoy this lovely meal!
Serving Suggestions
When it comes to serving your Mediterranean baked cod, there are so many delicious options! I love pairing it with fluffy rice or quinoa, as they soak up all those amazing flavors from the dish. A fresh salad with crisp greens, cucumbers, and a drizzle of lemon vinaigrette adds a refreshing crunch that complements the cod beautifully. If you’re feeling indulgent, a side of garlic bread is perfect for mopping up those savory juices. Whatever you choose, you can’t go wrong with these tasty accompaniments!
Mediterranean Baked Cod: 5 Fresh Flavor Secrets Revealed
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Low Fat
Description
A simple and healthy Mediterranean baked cod recipe.
Ingredients
- 4 cod fillets
- 2 tablespoons olive oil
- 1 lemon, juiced
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 cup cherry tomatoes, halved
- 1/4 cup kalamata olives, sliced
- 1/4 cup fresh parsley, chopped
Instructions
- Preheat the oven to 400°F (200°C).
- In a bowl, mix olive oil, lemon juice, garlic, oregano, salt, and pepper.
- Place cod fillets in a baking dish and pour the mixture over them.
- Add cherry tomatoes and olives around the cod.
- Bake for 20-25 minutes or until the cod is cooked through.
- Garnish with fresh parsley before serving.
Notes
- Serve with a side of rice or quinoa.
- You can substitute cod with another white fish.
- Adjust seasoning to your taste.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet
- Calories: 250
- Sugar: 2g
- Sodium: 600mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 1g
- Protein: 32g
- Cholesterol: 70mg
Keywords: mediterranean baked cod
