Welcome to a delightful recipe for Mediterranean Style Baked Cod, a perfect dish for seafood lovers and Mediterranean cuisine enthusiasts. This recipe combines the fresh flavors of cod with vibrant Mediterranean ingredients, making it a quick, healthy, and flavorful option for any meal. Whether you’re preparing a weeknight dinner or a special weekend feast, this recipe will satisfy your taste buds and nourish your body.
Introduction to Mediterranean Style Baked Cod
Mediterranean cuisine is known for its fresh, vibrant ingredients and heart-healthy benefits. This Baked Cod dish is no exception, offering a balance of flavors from tangy artichokes, sweet cherry tomatoes, briny olives, and tender cod fillets. It’s an ideal choice for anyone who enjoys light yet satisfying meals that are easy to prepare. Perfect for a busy evening or a relaxed weekend, this dish brings the sunny flavors of the Mediterranean to your kitchen in just under 30 minutes.
Ingredients for Mediterranean Style Baked Cod
To make this delicious Mediterranean Style Baked Cod, you’ll need the following ingredients:
- 1 lb (450 g) cherry tomatoes – Halved
- One 14 oz (398 ml) can of artichoke hearts – Drained and quartered
- 1 yellow or orange bell pepper – Stemmed, seeded, and sliced
- 1 shallot – Peeled and quartered
- 1-2 garlic cloves – Peeled and chopped
- ½ cup of black olives – Pitted
- ¼ cup of capers
- 3 tablespoons olive oil
- Kosher Salt and Black Pepper – To taste
- 1 teaspoon oregano or Italian seasoning
- ½ teaspoon chili flakes – Optional for a bit of heat
- 4 (½-lb / 220g) cod fillets or cod loins – You can substitute with halibut or hake if preferred
How to Make Mediterranean Style Baked Cod – Step by Step
Follow these easy steps to prepare your flavorful Mediterranean Baked Cod:
Step 1:
Preheat your oven to 400°F (200°C). Prepare a large baking dish by drizzling it with olive oil to prevent sticking.
Step 2:
In a large mixing bowl, combine the halved cherry tomatoes, quartered artichoke hearts, sliced bell pepper, quartered shallot, chopped garlic, black olives, and capers. Toss them with olive oil, salt, pepper, oregano, and chili flakes.
Step 3:
Arrange the cod fillets in the prepared baking dish. Season the fillets lightly with salt and pepper.
Step 4:
Spoon the vegetable mixture evenly around and over the cod fillets, ensuring the flavors will infuse into the fish as it bakes.
Step 5:
Bake the dish in the preheated oven for 22-24 minutes or until the cod is opaque and flakes easily with a fork.
Step 6:
Remove from the oven and let it rest for a few minutes before serving. Garnish with fresh herbs like parsley or basil for added freshness.
Helpful Tips for Mediterranean Style Baked Cod
- Freshness matters: Use the freshest cod available for the best flavor and texture.
- Substitutions: You can substitute cod with other white fish like halibut or hake. For a dairy-free option, ensure all ingredients, such as capers, are free from dairy cross-contamination.
- Adjust the heat: If you prefer less heat, omit the chili flakes, or add more for extra spice!
Cooking Tips for the Best Mediterranean Style Baked Cod
- Don’t Overcook: Cod is a delicate fish, and overcooking can dry it out. Keep an eye on the timer and check for doneness at the 22-minute mark.
- Use a Thermometer: For perfect results, use a meat thermometer to ensure the internal temperature of the fish reaches 145°F (63°C).
- Marinate for Extra Flavor: For a deeper flavor, marinate the cod in olive oil, lemon juice, and herbs for 30 minutes before baking.
Serving Suggestions for Mediterranean Style Baked Cod
Pair this Mediterranean Baked Cod with:
- Roasted Vegetables: Oven-roasted potatoes, zucchini, and eggplant complement this dish wonderfully.
- A Light Salad: A fresh green salad with a lemon vinaigrette balances the richness of the fish.
- Crusty Bread: Serve with warm, crusty bread to soak up the delicious juices from the dish.
Nutritional Information
Nutritional info for Mediterranean Baked Cod (per serving):
- Calories: 320
- Total Fat: 15g
- Saturated Fat: 2.5g
- Carbohydrates: 12g
- Fiber: 4g
- Protein: 35g
- Cholesterol: 85mg
- Sodium: 600mg
Storage and Leftovers for Mediterranean Style Baked Cod
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish and vegetables in a preheated 350°F (175°C) oven for about 10 minutes until warmed through. Avoid microwaving, as it can overcook the fish.
Frequently Asked Questions (FAQs) for Mediterranean Style Baked Cod
1. Can I use frozen cod?
Yes, frozen cod works well for this recipe. Thaw the cod thoroughly before cooking for the best results.
2. Can I make this dish ahead of time?
You can prep the vegetable mixture ahead of time, but it’s best to cook the cod fresh for optimal flavor and texture.
3. What other vegetables can I use?
Feel free to add zucchini, eggplant, or even asparagus to the vegetable mix.
4. Can I make this dish dairy-free?
This recipe is naturally dairy-free, making it suitable for those with lactose intolerance.
Related Recipes for Mediterranean Style Baked Cod Lovers
- Ultimate Cowboy Casserole with Cornbread – A Hearty Meal
- Sausage Balls Recipe with Red Lobster Mix – Easy and Tasty
Conclusion
Thank you for trying this delicious Mediterranean Style Baked Cod recipe! It’s a perfect meal for those who love fresh, bold flavors and healthy ingredients. If you enjoyed this recipe, feel free to leave a comment or share your own variations. Don’t forget to check out our other Mediterranean-inspired dishes for more culinary inspiration!
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Mediterranean Style Baked Cod – Quick & Flavorful Recipe
Description
Welcome to a delightful recipe for Mediterranean Style Baked Cod, a perfect dish for seafood lovers and Mediterranean cuisine enthusiasts. This recipe combines the fresh flavors of cod with vibrant Mediterranean ingredients, making it a quick, healthy, and flavorful option for any meal. Whether you’re preparing a weeknight dinner or a special weekend feast, this recipe will satisfy your taste buds and nourish your body.
Ingredients
- 1 lb (450 g) cherry tomatoes – Halved
- One 14 oz (398 ml) can of artichoke hearts – Drained and quartered
- 1 yellow or orange bell pepper – Stemmed, seeded, and sliced
- 1 shallot – Peeled and quartered
- 1–2 garlic cloves – Peeled and chopped
- ½ cup of black olives – Pitted
- ¼ cup of capers
- 3 tablespoons olive oil
- Kosher Salt and Black Pepper – To taste
- 1 teaspoon oregano or Italian seasoning
- ½ teaspoon chili flakes – Optional for a bit of heat
- 4 (½-lb / 220g) cod fillets or cod loins – You can substitute with halibut or hake if preferred
Instructions
Step 1:
Preheat your oven to 400°F (200°C). Prepare a large baking dish by drizzling it with olive oil to prevent sticking.
Step 2:
In a large mixing bowl, combine the halved cherry tomatoes, quartered artichoke hearts, sliced bell pepper, quartered shallot, chopped garlic, black olives, and capers. Toss them with olive oil, salt, pepper, oregano, and chili flakes.
Step 3:
Arrange the cod fillets in the prepared baking dish. Season the fillets lightly with salt and pepper.
Step 4:
Spoon the vegetable mixture evenly around and over the cod fillets, ensuring the flavors will infuse into the fish as it bakes.
Step 5:
Bake the dish in the preheated oven for 22-24 minutes or until the cod is opaque and flakes easily with a fork.
Step 6:
Remove from the oven and let it rest for a few minutes before serving. Garnish with fresh herbs like parsley or basil for added freshness.
Equipment
2Pcs Heart Shape Cake Pans, Aluminum Heart Cake Mold, Reusable 10 inch
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Kids Chill Leak-Proof Lunch Box – Included Reusable Ice Pack Keeps Food Cold
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- Freshness matters: Use the freshest cod available for the best flavor and texture.
- Substitutions: You can substitute cod with other white fish like halibut or hake. For a dairy-free option, ensure all ingredients, such as capers, are free from dairy cross-contamination.
- Adjust the heat: If you prefer less heat, omit the chili flakes, or add more for extra spice!
