Have you ever wondered how a simple dish can transform your dinner table into a Mediterranean feast? Mediterranean Baked Cod with Olives is not just a recipe; it’s a culinary journey that combines health benefits with exquisite flavors. This dish is rich in omega-3 fatty acids, which are known to support heart health and brain function. In fact, studies show that incorporating fish into your diet can reduce the risk of chronic diseases. So, why not indulge in a meal that is both delicious and nutritious?

Ingredients List

To create this mouthwatering Mediterranean Baked Cod with Olives, you’ll need the following ingredients:

• Fresh Cod Fillets (4 pieces, about 6 oz each)
• Olive Oil (3 tablespoons, extra virgin for best flavor)
• Garlic (4 cloves, minced)
• Cherry Tomatoes (1 cup, halved)
• Kalamata Olives (1/2 cup, pitted and sliced)
• Red Onion (1 medium, thinly sliced)
• Fresh Parsley (1/4 cup, chopped)
• Lemon Juice (from 1 lemon)
• Salt and Pepper (to taste)
• Dried Oregano (1 teaspoon)
• Feta Cheese (optional, for topping)

Substitution Suggestions

• Cod: You can substitute with other white fish like haddock or tilapia.
• Olives: Green olives can be used for a different flavor profile.
• Feta Cheese: For a dairy-free option, omit the cheese or use a vegan alternative.

Step-by-Step Instructions

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C). This ensures that the cod cooks evenly and develops a lovely golden crust.

Step 2: Prepare the Baking Dish

In a large baking dish, drizzle 2 tablespoons of olive oil. Add the sliced red onion and cherry tomatoes, spreading them evenly across the bottom.

Step 3: Season the Cod

Pat the cod fillets dry with a paper towel and season both sides with salt, pepper, and dried oregano. Place the cod fillets on top of the vegetables in the baking dish.

Step 4: Add Olives and Garlic

In a small bowl, mix the minced garlic, sliced Kalamata olives, and lemon juice. Spoon this mixture over the cod fillets, ensuring they are well-coated.

Step 5: Drizzle with Olive Oil

Drizzle the remaining tablespoon of olive oil over the top of the cod and vegetables. This will enhance the flavors and keep the fish moist while baking.

Step 6: Bake the Dish

Cover the baking dish with aluminum foil and bake for 15 minutes. Then, remove the foil and bake for an additional 10 minutes, or until the cod is cooked through and flakes easily with a fork.

Step 7: Garnish and Serve

Once out of the oven, sprinkle fresh parsley and feta cheese (if using) over the dish. Serve immediately, enjoying the vibrant colors and aromas!

Nutritional Information

Here’s a breakdown of the nutritional value per serving of Mediterranean Baked Cod with Olives:

Nutrient	Amount per Serving
Calories	320
Protein	30g
Total Fat	18g
Saturated Fat	3g
Carbohydrates	12g
Fiber	3g
Sugars	2g
Sodium	600mg

Healthier Alternatives for the Recipe

If you’re looking to enhance the nutritional profile of this dish, consider these alternatives:

• Use Whole Grain: Serve the cod with quinoa or brown rice instead of white rice for added fiber.
• Add More Vegetables: Incorporate spinach or zucchini for extra nutrients.
• Low-Sodium Options: Choose low-sodium olives and feta to reduce sodium intake.

Serving Suggestions

This Mediterranean Baked Cod with Olives pairs beautifully with:

• A side of Mediterranean quinoa salad for a complete meal.
• Crusty whole-grain bread to soak up the delicious juices.
• A glass of white wine, like Sauvignon Blanc, to complement the flavors.

Common Mistakes to Avoid

1. Overcooking the Cod: Keep an eye on the cooking time to ensure the cod remains flaky and moist.
2. Using Old Olives: Fresh olives enhance the dish; check the expiration date!
3. Not Preheating the Oven: This can lead to uneven cooking.

Storing Tips for the Recipe

To maintain freshness:

• Refrigerate leftovers in an airtight container for up to 3 days.
• Freeze portions for up to 2 months. Thaw in the refrigerator before reheating.
• Reheat in the oven for the best texture, rather than the microwave.

Conclusion

In summary, Mediterranean Baked Cod with Olives is a quick, healthy, and flavorful dish that brings the essence of the Mediterranean to your table. We invite you to try this recipe, share your feedback in the comments, or subscribe for more delicious updates!

FAQs

Q1: Can I use frozen cod for this recipe?

Yes, you can use frozen cod. Just make sure to thaw it completely before cooking.

Q2: Is this dish suitable for meal prep?

Absolutely! This dish stores well and can be prepared ahead of time for quick meals throughout the week.

Q3: Can I add other vegetables?

Certainly! Feel free to add bell peppers, zucchini, or any seasonal vegetables you enjoy.