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Mediterranean Cod

Mediterranean Cod
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Mediterranean Cod is a healthy and flavorful seafood dish featuring flaky white cod fillets cooked with fresh herbs, cherry tomatoes, Kalamata olives, garlic, and lemon juice. This quick and easy recipe combines vibrant Mediterranean flavors with simple ingredients and straightforward techniques, making it perfect for a nutritious weeknight meal or casual entertaining. The dish is versatile, allowing customization with different herbs, vegetables, or protein options, while highlighting a balanced, heart-healthy profile with olive oil and lean fish.

Ingredients

Scale

Fish and Protein

  • 4 fresh cod fillets (6 oz each), firm, white, and skinless

Oils and Seasonings

  • 3 tablespoons extra virgin olive oil, divided
  • 3 garlic cloves, finely chopped
  • Sea salt, to taste
  • Black pepper, to taste
  • Crushed red pepper flakes (optional), ¼ teaspoon

Produce

  • 1 cup cherry tomatoes, halved
  • 2 tablespoons fresh lemon juice (about 1 lemon)
  • 2 tablespoons fresh parsley, roughly chopped
  • 1 tablespoon fresh oregano, roughly chopped

Other

  • ¼ cup Kalamata olives, pitted and halved

Instructions

  1. Prepare Your Ingredients: Rinse the cod fillets under cold water and pat dry with paper towels to ensure seasonings adhere well. Slice the cherry tomatoes in half, finely chop the garlic, and roughly chop the parsley and oregano. Preheat your oven to 400°F (200°C) if baking.
  2. Season the Cod: Generously season both sides of the cod fillets with sea salt and black pepper. Lightly drizzle with olive oil and freshly squeezed lemon juice for brightness and moisture infusion.
  3. Sauté Aromatics and Tomatoes: Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium heat. Add minced garlic and cook just until fragrant, about 30 seconds, avoiding burning. Add cherry tomatoes and Kalamata olives, cooking for 2 to 3 minutes until the tomatoes soften and begin releasing juice.
  4. Cook the Cod: Nestle the seasoned cod fillets over the tomato and olive mixture in the skillet. Spoon some of the mixture atop the fillets and sprinkle with crushed red pepper flakes if using. Transfer the skillet to the preheated oven and bake for 10 to 12 minutes, or until the fish is opaque and flakes easily with a fork.
  5. Finish with Fresh Herbs and Serve: Remove the skillet from the oven. Sprinkle fresh parsley and oregano over the fish, and drizzle additional lemon juice or olive oil if desired. Serve immediately to enjoy the fresh, vibrant flavors.

Notes

  • Choose fresh, firm, translucent cod fillets for the best texture and flavor.
  • Do not overcook cod as it becomes dry quickly; watch closely during baking.
  • Use an oven-safe skillet to start cooking on the stovetop and finish in the oven without transferring pans.
  • Balance lemon juice carefully to avoid overpowering acidity or insufficient brightness.
  • Allow the fish to rest for a couple of minutes after cooking to let juices redistribute.

Nutrition

Keywords: Mediterranean Cod, baked cod recipe, healthy seafood, easy weeknight dinner, Mediterranean diet, cod with tomatoes and olives

Find it online: https://eazyummy.com/mediterranean-cod/