Baked Mediterranean Cod with Olives, Sun-Dried Tomatoes, and Capers
The baked Mediterranean cod is a zesty and fresh dish that harmonizes the rich flavors of olives and sun-dried tomatoes with the delicacy of the fish. It's light, flaky, and infused with a medley of Mediterranean tastes, making it a fantastic option for health-conscious diners or anyone looking to elevate their weeknight dinners.
Ingredients
- 4 cod fillets about 6 ounces each
- 1/2 cup pitted Kalamata olives chopped
- 1/2 cup sun-dried tomatoes chopped
- 2 tablespoons capers rinsed and drained
- 2 tablespoons olive oil
- 2 cloves garlic minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley chopped for garnish
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Prepare the Baking Dish: Lightly grease a baking dish with olive oil and arrange the cod fillets in a single layer.
- Make the Topping: In a bowl, combine the chopped olives, sun-dried tomatoes, capers, garlic, oregano, olive oil, salt, and pepper. Mix well.
- Top the Cod: Spoon the olive mixture evenly over the cod fillets, ensuring they are well covered.
- Bake: Place the baking dish in the 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, garnish with fresh parsley, and serve immediately with your choice of side dishes.
Notes
- Fat: 15g
- Protein: 30g
- Carbohydrates: 6g