Mediterranean Baked Cod with Olives

It was a Tuesday evening, and I was in the mood for something healthy, flavorful, and easy to whip up after a long workday. Browsing through my recipe collection, I stumbled upon a recipe I had bookmarked ages ago: Mediterranean Baked Cod with Olives. Intrigued by the vibrant colors and the promise of Mediterranean flavors, I decided to give it a try. Let me tell you, it was a revelation! From the moment the aroma of garlic, oregano, and lemon started filling my kitchen, I knew we were in for a treat. The dish was incredibly simple to prepare, relying on fresh, wholesome ingredients that came together beautifully in the oven. The cod was flaky and moist, infused with the briny olives, sweet cherry tomatoes, and tangy capers. Even my kids, who can sometimes be picky eaters, devoured it! It’s become a regular in our rotation – a weeknight winner that’s both delicious and good for you. If you’re looking for a healthy, flavorful, and effortless meal that transports you straight to the sunny shores of the Mediterranean, look no further than this baked cod recipe. It’s a guaranteed crowd-pleaser, and I can’t wait for you to experience the magic of this dish in your own kitchen.

Ingredients

• Cod Fillets: 4 (about 6 ounces each), skinless and boneless, providing a lean and flaky protein base for the dish.
• Kalamata Olives: 1 cup, pitted and halved, offering a briny, rich, and slightly salty flavor characteristic of Mediterranean cuisine.
• Cherry Tomatoes: 1 pint, halved, adding sweetness, acidity, and a burst of juicy freshness that complements the fish and olives.
• Red Onion: 1 medium, thinly sliced, contributing a mild pungency and subtle sweetness that mellows as it bakes, adding depth of flavor.
• Garlic: 4 cloves, minced, infusing the dish with its pungent and aromatic essence, a cornerstone of Mediterranean cooking.
• Capers: 2 tablespoons, drained, providing a tangy, salty, and slightly lemony counterpoint to the richness of the olives and fish.
• Olive Oil: 1/4 cup, extra virgin, used for drizzling and baking, contributing healthy fats and a fruity, robust flavor that enhances all the ingredients.
• Dried Oregano: 2 teaspoons, imparting a warm, earthy, and slightly peppery aroma, a quintessential Mediterranean herb.
• Fresh Lemon: 1, zested and juiced, the zest adding bright citrusy notes and the juice contributing acidity and freshness, balancing the flavors.
• Salt: To taste, enhancing the flavors of all ingredients and seasoning the dish perfectly.
• Black Pepper: Freshly ground, to taste, adding a subtle spicy kick and depth of flavor.
• Fresh Parsley: 1/4 cup, chopped (for garnish), providing a fresh, herbaceous finish and a pop of color just before serving.

Instructions

1. Preheat the Oven and Prepare Baking Dish: Begin by preheating your oven to 400°F (200°C). This ensures the oven is at the correct temperature when you place the cod in, allowing for even and efficient cooking. While the oven is preheating, lightly grease a 9×13 inch baking dish. You can use olive oil or cooking spray to prevent the cod from sticking to the bottom of the dish. A glass or ceramic baking dish works best for even heat distribution.
2. Prepare the Vegetables: While the oven preheats, prepare your vegetables. Thinly slice the red onion. Thin slices will cook through evenly in the oven and become tender and slightly sweet. Halve the cherry tomatoes; this releases their juices and allows them to soften and caramelize slightly during baking. Mince the garlic cloves finely. Mincing ensures that the garlic flavor is evenly distributed throughout the dish and infuses the olive oil and vegetables effectively. Pit and halve the Kalamata olives if they aren’t already pitted and halved. Draining the capers is important to remove excess brine and saltiness before adding them to the dish.
3. Arrange Vegetables in Baking Dish: In the prepared baking dish, spread the sliced red onion evenly across the bottom. On top of the red onion, scatter the halved cherry tomatoes and halved Kalamata olives. Distribute the minced garlic and drained capers evenly over the vegetables. This creates a flavorful bed for the cod to bake on, infusing it with the Mediterranean flavors as it cooks. The vegetables will soften and release their juices, creating a delicious sauce.
4. Season the Vegetable Base: Drizzle approximately half of the olive oil (about 2 tablespoons) over the vegetables in the baking dish. Sprinkle the dried oregano evenly over the vegetables. Season generously with salt and freshly ground black pepper. Toss the vegetables gently to ensure they are evenly coated with olive oil and seasonings. This step is crucial for building flavor from the base of the dish upwards.
5. Prepare the Cod Fillets: Pat the cod fillets dry with paper towels. Patting them dry helps to remove excess moisture, which allows for better browning and prevents the fish from steaming instead of baking. Season the cod fillets generously on both sides with salt and freshly ground black pepper. Don’t be shy with the seasoning, as it’s essential for flavorful fish.
6. Place Cod Fillets in Baking Dish: Arrange the seasoned cod fillets on top of the bed of vegetables in the baking dish. Ensure they are nestled amongst the vegetables but not completely submerged, allowing for even cooking. Leave a little space between each fillet if possible to promote even baking.
7. Drizzle with Olive Oil and Lemon Zest: Drizzle the remaining olive oil (about 2 tablespoons) evenly over the cod fillets. This adds moisture and richness to the fish as it bakes. Sprinkle the lemon zest evenly over the cod fillets. The lemon zest adds a bright, aromatic citrus note that complements the Mediterranean flavors beautifully.
8. Bake in Preheated Oven: Place the baking dish in the preheated oven and bake for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork. Cooking time can vary slightly depending on the thickness of the cod fillets and your oven. The cod is done when it is opaque and flakes apart easily when gently prodded with a fork at its thickest point. Avoid overbaking, as this can make the cod dry.
9. Finish with Lemon Juice and Parsley: Once the cod is cooked through, remove the baking dish from the oven. Squeeze the juice of half a lemon evenly over the baked cod and vegetables. The fresh lemon juice adds a final burst of acidity and brightens all the flavors. Garnish generously with freshly chopped parsley. The parsley adds freshness, color, and a final herbaceous touch to the dish.
10. Serve Immediately: Serve the Mediterranean Baked Cod immediately while it’s hot and flavorful. The flavors are best enjoyed fresh out of the oven. Serve directly from the baking dish or portion onto plates, ensuring each serving includes some of the flavorful vegetables and sauce from the bottom of the dish.

Nutrition Facts

(Per Serving, approximate, based on 4 servings)

• Servings: 4
• Calories: Approximately 350 kcal
• Protein: 40g

(Note: Nutritional values are estimates and can vary based on specific ingredients and portion sizes. For precise nutritional information, use a nutrition calculator with specific ingredient brands and weights.)

Preparation Time

Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes

This Mediterranean Baked Cod is a remarkably quick and easy dish to prepare. The active preparation time, including chopping vegetables, seasoning the fish, and assembling the dish, is around 20 minutes. Baking in the oven takes another 20 minutes, resulting in a delicious and healthy meal ready in under 40 minutes from start to finish. This makes it an ideal choice for busy weeknights when you crave a wholesome and flavorful dinner without spending hours in the kitchen.

How to Serve

This Mediterranean Baked Cod is incredibly versatile and pairs well with a variety of side dishes to create a complete and satisfying meal. Here are some serving suggestions to elevate your dining experience:

• Grains:
  • Couscous: Light and fluffy couscous is a classic Mediterranean accompaniment. Its delicate texture soaks up the flavorful juices from the baked cod and vegetables beautifully.
  • Quinoa: For a gluten-free and protein-rich option, quinoa is an excellent choice. Its nutty flavor complements the Mediterranean flavors perfectly.
  • Brown Rice: A hearty and wholesome option, brown rice provides a satisfying base and nutty flavor that pairs well with the fish and vegetables.
  • Orzo Pasta: This rice-shaped pasta is another Mediterranean staple that works wonderfully with the baked cod. Toss it with a little olive oil and fresh herbs for a simple and flavorful side.
• Vegetables:
  • Roasted Vegetables: Extend the Mediterranean theme by serving with roasted vegetables like bell peppers, zucchini, eggplant, or asparagus. Roasting brings out their natural sweetness and complements the baked cod.
  • Greek Salad: A refreshing Greek salad with cucumbers, tomatoes, olives, feta cheese, and a light vinaigrette provides a crisp and cool contrast to the warm baked cod.
  • Steamed Asparagus or Green Beans: Simple steamed green vegetables offer a healthy and vibrant side dish that balances the richness of the Mediterranean flavors.
  • Sautéed Spinach: A quick and easy side of sautéed spinach with garlic and olive oil adds a boost of nutrients and complements the dish beautifully.
• Bread:
  • Crusty Bread: Serve with crusty bread, like baguette or ciabatta, perfect for soaking up the delicious juices and olive oil from the baking dish.
  • Pita Bread: Warm pita bread is another great option for scooping up the cod and vegetables, creating a more casual and interactive dining experience.
• Garnishes & Extras:
  • Fresh Parsley: A final sprinkle of fresh parsley enhances the visual appeal and adds a fresh, herbaceous note.
  • Lemon Wedges: Serve extra lemon wedges on the side for those who like an extra squeeze of citrus.
  • Extra Virgin Olive Oil: A drizzle of high-quality extra virgin olive oil just before serving adds richness and intensifies the Mediterranean flavors.
  • Feta Cheese: For an extra layer of flavor and creaminess, crumble a bit of feta cheese over the baked cod just before serving.
• Wine Pairing:
  • Crisp White Wine: Pair this dish with a crisp, dry white wine like Sauvignon Blanc, Pinot Grigio, or Vermentino. These wines complement the light, flaky cod and Mediterranean flavors without overpowering them.
  • Light Rosé: A light and dry rosé wine from Provence or a similar region would also be a lovely pairing, echoing the Mediterranean theme.

Additional Tips for Perfect Mediterranean Baked Cod

To ensure your Mediterranean Baked Cod is a resounding success, consider these helpful tips:

1. Use Fresh, High-Quality Cod: The quality of the cod significantly impacts the final dish. Opt for fresh, firm, and white cod fillets. If using frozen cod, ensure it is fully thawed and patted dry before baking to remove excess moisture. Fresh cod will have a superior texture and flavor.
2. Don’t Overbake the Cod: Cod is a delicate fish that cooks quickly. Overbaking will result in dry, tough fish. Bake just until the cod is opaque and flakes easily with a fork, usually around 15-20 minutes at 400°F (200°C), depending on fillet thickness. Check for doneness at the 15-minute mark and adjust baking time as needed.
3. Adjust Seasonings to Taste: Taste and adjust seasonings to your preference. If you prefer a saltier dish, add a bit more salt. For a spicier kick, consider adding a pinch of red pepper flakes to the vegetables. Don’t be afraid to customize the seasonings to your liking; personal preference is key to enjoying your meal.
4. Marinate Cod for Extra Flavor (Optional): For a deeper flavor infusion, you can marinate the cod fillets for 30 minutes to an hour before baking. A simple marinade of olive oil, lemon juice, garlic, and oregano works wonderfully. Marinating enhances the flavor and keeps the cod moist during baking.
5. Add Other Vegetables: Feel free to incorporate other Mediterranean vegetables into the dish. Bell peppers (red, yellow, or orange), zucchini, eggplant, artichoke hearts, or sun-dried tomatoes would all be delicious additions. Adding more vegetables increases the nutritional value and flavor complexity of the dish.
6. Experiment with Different Olives: While Kalamata olives are classic, you can experiment with other types of olives like Castelvetrano olives (for a milder, buttery flavor) or Niçoise olives (for a more intense, briny taste). A mix of olive varieties can also add interesting flavor nuances.
7. Spice it Up with Red Pepper Flakes: If you enjoy a touch of heat, add a pinch of red pepper flakes to the vegetables along with the oregano. This will add a subtle spicy kick that complements the Mediterranean flavors without being overpowering.
8. Serve Immediately for Best Texture: Baked cod is best served immediately after cooking when it’s at its peak of flakiness and moisture. While leftovers can be refrigerated and reheated, the texture is always best when enjoyed fresh from the oven. Reheating can sometimes dry out the fish slightly.

FAQ – Frequently Asked Questions about Mediterranean Baked Cod

Here are some frequently asked questions to help you master this Mediterranean Baked Cod recipe:

Q1: Can I use frozen cod fillets for this recipe?
A: Yes, you can absolutely use frozen cod fillets. Just make sure to thaw them completely before cooking. The best way to thaw frozen cod is overnight in the refrigerator. If you’re short on time, you can thaw them in a sealed bag in cold water, changing the water every 30 minutes until thawed. Pat the thawed cod fillets thoroughly dry with paper towels before seasoning and baking to remove excess moisture.

Q2: Can I substitute cod with another type of fish?
A: Yes, you can easily substitute cod with other flaky white fish. Excellent alternatives include halibut, snapper, grouper, haddock, or sea bass. Choose a firm, white fish fillet that is similar in thickness to cod for comparable cooking times. Adjust cooking time slightly if using thinner or thicker fillets.

Q3: Can I prepare this dish ahead of time?
A: While Mediterranean Baked Cod is best served fresh, you can prep some components ahead of time. You can chop the vegetables and store them in an airtight container in the refrigerator up to a day in advance. You can also season the cod fillets and store them separately in the refrigerator for up to a few hours before baking. However, assemble and bake the dish just before serving for the best flavor and texture.

Q4: How do I know when the cod is cooked through?
A: Cod is cooked through when it is opaque and flakes easily with a fork. Gently insert a fork into the thickest part of a fillet and twist. If the fish flakes apart easily and is no longer translucent, it’s cooked. The internal temperature should reach 145°F (63°C). Avoid overcooking, as cod can become dry and tough.

Q5: Can I add cheese to this recipe?
A: While not traditionally included in Mediterranean Baked Cod, you can certainly add cheese if you like. Feta cheese crumbles would be a delicious addition, adding a salty and tangy flavor that complements the Mediterranean ingredients. Sprinkle feta cheese over the cod and vegetables during the last 5-10 minutes of baking.

Q6: Can I use fresh herbs instead of dried oregano?
A: Yes, fresh herbs are always a wonderful addition! If you prefer fresh oregano, use about 1 tablespoon of fresh chopped oregano in place of the dried oregano. You can also add other fresh Mediterranean herbs like thyme, rosemary, or basil. Add fresh herbs towards the end of cooking or as a garnish to preserve their bright flavor.

Q7: What’s the best way to store and reheat leftovers?
A: Store leftover Mediterranean Baked Cod in an airtight container in the refrigerator for up to 2-3 days. To reheat, gently warm it in the oven at 275°F (135°C) until heated through, or microwave on low power in short intervals to prevent drying out the fish. Adding a splash of water or broth during reheating in the oven can help keep the fish moist.

Q8: Can I cook this recipe on the grill?
A: Yes, you can adapt this recipe for the grill. Place the vegetables in a foil packet or a grill-safe pan. Place the seasoned cod fillets on top of the vegetables. Drizzle with olive oil and lemon juice. Grill over medium heat, covered, for about 15-20 minutes, or until the cod is cooked through and vegetables are tender. Grilling adds a smoky flavor that is a delicious variation.

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