Description
Mediterranean Cod Delight brings coastal flavors to your dinner table, combining delicate fish with sweet cherry tomatoes and aromatic herbs. Fresh ingredients and simple preparation make this dish a quick, elegant solution for seafood lovers seeking authentic Mediterranean cuisine you can savor in minutes.
Ingredients
Scale
Main Protein:
- 4 cod fillets
Fish Protein Units: 4 (113 grams/4 ounces each)
Fresh Produce and Aromatics:
- 1 pint (473 milliliters) cherry tomatoes, halved
- 3 cloves garlic, minced
- 1/2 lemon, juiced
- 2 tablespoons fresh parsley, chopped
Herbs, Spices, and Condiments:
- 1/4 cup (60 milliliters) olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
- 1/4 cup (60 milliliters) kalamata olives, sliced
- 2 tablespoons capers
Instructions
- Warm the oven to a robust 400°F (200°C), preparing for a Mediterranean seafood roast.
- Nestle cod fillets into a spacious baking dish, positioning them with care for even cooking.
- Create a vibrant marinade by combining juicy cherry tomatoes, minced garlic, fragrant olive oil, zesty lemon juice, aromatic oregano, delicate thyme, seasoning with salt, cracked black pepper, and a sprinkle of fiery red pepper flakes.
- Lavishly drench the cod fillets with the prepared tomato mixture, ensuring each piece is generously coated.
- Scatter briny olives and tangy capers across the top of the fish, adding layers of Mediterranean flavor.
- Slide the baking dish into the preheated oven and roast for 15-20 minutes, monitoring until the cod transforms into delicate, easily flaked pieces.
- Remove from the oven and crown the dish with a flourish of freshly chopped parsley, releasing its bright, herbaceous aroma.
- Serve immediately while piping hot, capturing the essence of coastal Mediterranean cuisine.
Notes
- Choose fresh, high-quality cod for the best flavor and texture, ensuring the fish is firm and has a clean ocean smell.
- Opt for ripe, sweet cherry tomatoes that are bright red and slightly soft to enhance the dish’s Mediterranean essence.
- Adjust cooking time based on the thickness of cod fillets, checking for flakiness and avoiding overcooking to maintain moisture.
- For a gluten-free version, ensure all ingredients are certified gluten-free and serve with quinoa or cauliflower rice instead of traditional grains.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 280 kcal
- Sugar: 3 g
- Sodium: 580 mg
- Fat: 18 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 14.5 g
- Trans Fat: 0 g
- Carbohydrates: 7 g
- Fiber: 2 g
- Protein: 30 g
- Cholesterol: 70 mg