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–+ servings
Mediterranean Baked Cod with Olives

Mediterranean Baked Cod with Olives for a Fresh Dinner Delight

A delightful dish featuring flaky cod baked on a bed of vibrant vegetables, enhanced with olives and lemon for a delicious Mediterranean experience.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod
  • 4 fillets Cod use thawed frozen if necessary
  • 1 whole Fresh Lemon juice for brightness and acidity
For the Vegetable Base
  • 1/2 cup Kalamata Olives can substitute with green olives
  • 1 cup Cherry Tomatoes substitute with diced regular tomatoes if unavailable
  • 1 medium Red Onion can use yellow or sweet onion
  • 3 cloves Garlic fresh garlic is best; use garlic powder as a backup
  • 2 tablespoons Capers can substitute with additional olives
  • 1 teaspoon Dried Oregano or use fresh oregano/Italian seasoning
For Cooking
  • 2 tablespoons Olive Oil can substitute with avocado oil
  • to taste Salt essential seasoning
  • to taste Black Pepper essential seasoning
For Garnish
  • 1/4 cup Fresh Parsley optional but recommended for presentation

Equipment

  • Baking dish
  • Oven
  • Knife
  • Cutting Board
  • meat thermometer

Method
 

Step‑by‑Step Instructions
  1. Preheat the oven to 400°F (200°C) and lightly grease a baking dish with olive oil.
  2. Chop the red onion, cherry tomatoes, and garlic; layer them evenly in the greased baking dish.
  3. Sprinkle vegetables with salt, black pepper, and dried oregano; toss gently to combine.
  4. Pat cod fillets dry with paper towels, season with salt and black pepper.
  5. Place seasoned cod fillets on top of the vegetables, drizzle with olive oil and sprinkle with lemon zest.
  6. Bake for about 20 minutes until the fish is opaque and flakes easily with a fork.
  7. Squeeze fresh lemon juice over the cod and garnish with chopped parsley before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 15gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 4gCholesterol: 80mgSodium: 600mgPotassium: 800mgFiber: 3gSugar: 2gVitamin A: 10IUVitamin C: 15mgCalcium: 4mgIron: 10mg

Notes

Store leftovers in an airtight container in the fridge for up to 2–3 days. You can freeze the dish for up to 2 months.

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