Description
This Baked Cod with Tomatoes, Olives & Capers is a flavorful Mediterranean-inspired dish that is both heart-healthy and easy to prepare. Tender cod fillets are topped with a vibrant mixture of cherry tomatoes, Kalamata olives, capers, garlic, and herbs, then baked to perfection. Ideal for a nutritious weeknight dinner, this recipe is naturally gluten-free and low in saturated fat.
Ingredients
Scale
Fish and Main Ingredients
- 4 cod fillets (about 6 ounces each)
- 2 tablespoons olive oil
Vegetables and Flavorings
- 2 cups cherry tomatoes, halved
- 1/2 cup pitted Kalamata olives, sliced
- 2 tablespoons capers, drained
- 3 cloves garlic, minced
- 1 teaspoon dried oregano (or 1 tablespoon fresh)
- 1/4 teaspoon crushed red pepper flakes (optional)
- Salt and black pepper to taste
- 2 tablespoons fresh parsley, chopped
- Lemon wedges for serving
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C). Lightly grease a baking dish or line it with parchment paper to prevent sticking and make clean-up easier.
- Prepare the Cod Fillets: Place the cod fillets in the prepared baking dish. Season both sides of the fillets generously with salt and black pepper to enhance their natural flavor.
- Make the Tomato Mixture: In a mixing bowl, combine the halved cherry tomatoes, sliced Kalamata olives, drained capers, minced garlic, olive oil, dried oregano, and crushed red pepper flakes if using. Toss gently to evenly coat all ingredients.
- Assemble the Dish: Spoon the tomato and olive mixture evenly over and around the cod fillets in the baking dish, making sure each fillet is well covered with the flavorful topping.
- Bake the Cod: Place the baking dish in the preheated oven and bake for 15 to 18 minutes, or until the cod is opaque all the way through and flakes easily when tested with a fork.
- Garnish and Serve: Once cooked, sprinkle the baked cod and topping with fresh chopped parsley. Serve immediately with lemon wedges for squeezing over the fish to add brightness and acidity.
Notes
- Serve with couscous, quinoa, or crusty bread to soak up the delicious juices.
- This recipe is naturally gluten-free and low in saturated fat, making it perfect for heart-healthy diets.
- You can substitute cod with halibut or haddock if preferred.
- For a spicier dish, increase the crushed red pepper flakes amount slightly.
