Savor the essence of the Mediterranean with our Baked Cod with Tomato and Olive Tapenade—an exquisite dish that combines succulent cod fillets with the robust flavors of tomatoes, olives, and aromatic herbs. The cod, baked to perfection, is generously topped with a vibrant tapenade that adds a burst of freshness to every bite. This wholesome and heart-healthy dish is a celebration of seafood at its finest, transporting your taste buds to the shores of the Mediterranean.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 250 |
| Fat | 12g |
| Saturated Fat | 2g |
| Cholesterol | 60mg |
| Sodium | 600mg |
| Carbohydrates | 5g |
| Fiber | 2g |
| Sugars | 2g |
| Protein | 30g |
Ingredients:
For Baked Cod:
- 4 cod fillets (6 ounces each)
- 2 tablespoons olive oil
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and black pepper to taste
For Tomato and Olive Tapenade:
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and chopped
- 1/4 cup fresh basil, chopped
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon capers, drained
- 1 clove garlic, minced
- Salt and black pepper to taste
Cooking Instructions:
1. Preparing Baked Cod:
- Preheat the oven to 400°F (200°C).
- Place the cod fillets on a baking sheet lined with parchment paper.
- In a bowl, whisk together olive oil, lemon zest, lemon juice, minced garlic, dried oregano, salt, and black pepper.
- Brush the cod fillets with the prepared mixture, ensuring they are well-coated.
- Bake in the preheated oven for 15-20 minutes or until the cod is opaque and flakes easily with a fork.
2. Making Tomato and Olive Tapenade:
- In a separate bowl, combine halved cherry tomatoes, chopped Kalamata olives, chopped fresh basil, extra-virgin olive oil, capers, minced garlic, salt, and black pepper. Mix well.
3. Topping the Baked Cod:
- Once the cod is baked, generously spoon the tomato and olive tapenade over each fillet.
4. Garnishing:
- Garnish with additional fresh basil for a burst of color and herbaceous aroma.
5. Serving:
- Serve the Baked Cod with Tomato and Olive Tapenade over a bed of couscous, quinoa, or your favorite grain.
6. Delighting in the Mediterranean Flavors:
- Delight in the harmonious flavors of tender baked cod and the vibrant, zesty notes of the tomato and olive tapenade. This dish is a celebration of Mediterranean cuisine that is both delicious and heart-healthy.
This Baked Cod with Tomato and Olive Tapenade is a culinary masterpiece that brings the flavors of the Mediterranean to your table. With a perfect balance of protein, healthy fats, and fresh ingredients, it’s a delightful and nutritious option for seafood lovers.
