Description
A foolproof, one-pan baked cod recipe featuring cherry tomatoes, Kalamata olives, and lemon-garlic sauce. This healthy, high-protein meal is ready in just 25 minutes with minimal cleanup.
Ingredients
Scale
- 1.5 lbs (680g) Cod Fillets
- 2 cups (300g) Cherry or Grape Tomatoes
- ½ cup (75g) Kalamata Olives, pitted
- 3 tablespoons (45ml) Extra Virgin Olive Oil
- 4 cloves Garlic, minced
- 1 large Lemon (juice and zest)
- 1 teaspoon Dried Oregano
- ½ cup (60g) Feta Cheese, crumbled (optional)
- ½ teaspoon Red Pepper Flakes
- Salt and Black Pepper to taste
Instructions
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- Pat cod fillets dry with paper towels and place in the center of the baking sheet. Season lightly with salt and pepper.
- In a small bowl, whisk together olive oil, minced garlic, lemon juice, lemon zest, dried oregano, and red pepper flakes.
- Scatter cherry tomatoes and Kalamata olives around the cod fillets on the baking sheet. Pour the lemon-garlic oil mixture evenly over everything.
- Bake for 15-18 minutes, or until the fish is opaque and flakes easily with a fork.
- Remove from oven. If using feta, sprinkle it over the hot fish. Garnish with fresh parsley or basil if desired. Serve immediately with pan juices spooned over the fish.
Notes
Do not overcrowd the pan to ensure tomatoes roast rather than steam. Pat fish dry before seasoning for better texture. Watch salt levels as olives and feta are salty. Do not overcook the fish; it should flake easily. Frozen cod can be used if thawed completely and patted dry.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with vegeta
- Calories: 280
- Sugar: 6
- Sodium: 450
- Fat: 14
- Saturated Fat: 3
- Carbohydrates: 12
- Fiber: 3
- Protein: 25
Keywords: Mediterranean baked cod, one pan dinner, healthy fish recipe, quick weeknight meals, baked cod with tomatoes, easy seafood, gluten-free dinner