Description
Looking for a healthy and flavorful Mediterranean dinner? This Mediterranean Baked Cod with Tomatoes and Olives is packed with heart-healthy ingredients like fish, veggies, and olive oil, making it a perfect option for a balanced meal!
Ingredients
Scale
- 4 cod fillets (about 6 oz each)
- 2 tablespoons olive oil
- 1 onion, thinly sliced
- 3 garlic cloves, minced
- 1 (14.5 oz) can diced tomatoes
- 1/2 cup Kalamata olives, pitted and halved
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Juice of 1 lemon
- Salt and pepper, to taste
- Fresh parsley for garnish (optional)
Instructions
- Preheat the oven to 400°F (200°C).
- In a large oven-safe skillet, heat 1 tablespoon of olive oil over medium heat. Add the onions and garlic, sautéing for 3-4 minutes until softened.
- Stir in the diced tomatoes, olives, oregano, basil, salt, and pepper. Simmer for 5 minutes until the sauce thickens slightly.
- Nestle the cod fillets into the tomato mixture and drizzle with lemon juice and the remaining olive oil.
- Transfer the skillet to the preheated oven and bake for 12-15 minutes, until the cod is opaque and flakes easily with a fork.
- Garnish with fresh parsley and serve hot.
Notes
- Pair with a side of quinoa, couscous, or whole-grain bread for a complete meal.
- Add chopped spinach or zucchini for extra vegetables.
- Use another white fish like halibut or haddock if cod is unavailable.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
Nutrition
- Serving Size: 1 cod fillet with sauce
- Calories: 290
- Sugar: 5g
- Sodium: 550mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 60mg