Description
This Baked Cod with Tomatoes, Olives & Capers is a flavorful Mediterranean-inspired dish that combines tender cod fillets with a vibrant topping of cherry tomatoes, Kalamata olives, capers, and herbs. It’s a heart-healthy, gluten-free main course that’s quick to prepare and perfect for an easy seafood dinner.
Ingredients
Scale
Fish and Seasonings
- 4 cod fillets (about 6 ounces each)
- Salt and black pepper to taste
Topping Mixture
- 2 tablespoons olive oil
- 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)
Garnish
- 2 tablespoons fresh parsley, chopped
- Lemon wedges for serving
Instructions
- Preheat Oven and Prepare Dish: Preheat your oven to 400°F (200°C). Lightly grease a baking dish or line it with parchment paper to prevent sticking.
- Season Cod Fillets: Place the cod fillets in the prepared baking dish. Season both sides generously with salt and black pepper.
- Prepare Tomato Mixture: In a bowl, combine the halved cherry tomatoes, sliced Kalamata olives, capers, minced garlic, olive oil, dried oregano, and crushed red pepper flakes if using. Toss gently to blend all ingredients evenly.
- Assemble and Bake: Spoon the tomato and olive mixture evenly over and around the cod fillets in the baking dish. Place the dish in the preheated oven and bake for 15 to 18 minutes, or until the cod flakes easily with a fork and is opaque throughout.
- Garnish and Serve: Once cooked, sprinkle the fresh chopped parsley over the fish and serve immediately with lemon wedges on the side for squeezing over the top.
Notes
- Serve with couscous, quinoa, or crusty bread to soak up the flavorful juices from the baking dish.
- This dish is naturally gluten-free and low in saturated fat, making it ideal for a heart-healthy diet.
- You can substitute the cod with halibut or haddock if preferred without changing the cooking time significantly.
