MEDITERRANEAN BAKED COD WITH LEMON AND TOMATOES

MEDITERRANEAN BAKED COD WITH LEMON AND TOMATOES  

Mediterranean Baked Cod With Lemon And Tomatoes is a light yet flavourful dish that embodies the essence of Mediterranean cuisine with simple and wholesome ingredients. This dish features a tender cod fillet infused with olive oil, salt, lemon juice and oregano, paired with juicy cherry tomatoes that add natural sweetness. This dish is perfect when baked. The cod remains flaky and moist while absorbing the aromatic flavours. This easy-to-make meal is packed with protein, omega-3 fatty acids and essential nutrients, making it a heart-healthy option. It is naturally gluten-free, dairy-free and keto-friendly, fitting a range of dietary needs. Perfect for a quick weeknight meal or an elegant dinner, this Mediterranean Baked Cod With Lemon And Tomatoespairs beautifully with a fresh salad, quinoa or roasted vegetables. Whether you are looking for a light meal or a nutritious dinner option, this Mediterranean-inspired cod dish is an excellent choice.

RECIPE CATEGORY

Dinner, Entrée

SERVING SIZE

1

CUISINE

Mediterranean, Greek, Italian

PREPARATION/TECHNIQUES

Bake, Roast, One-Pot Wonders

OCCASION/HOLIDAY

Casual Dinner, Date Night, Family Reunion

SPECIAL CONSIDERATION/DIETARY CONCERNS

Wheat / Gluten-Free, Dairy Free, Paleo, Keto, Whole30

DISH TYPE

Seafood Main

INGREDIENTS

The following ingredients are required for the preparation of Mediterranean Baked Cod With Lemon And Tomatoes:

• 113 to 142 grams | 4 to 5 ounces | 1 small cod fillet
• 5 millilitres | 0.08 fluid ounces | ½ teaspoon olive oil
• 40 grams | 1.41 ounces | ¼ cup cherry tomatoes, halved
• 5 millilitres | 0.08 fluid ounces | ½ teaspoon lemon juice
• 5 grams | 0.02 ounces | ¼ teaspoon oregano
• 5 grams | 0.02 ounces | ¼ teaspoon salt

FULL NUTRITIONAL INFORMATION

• Calories: 171 kilocalories
• Total Fat: 3.3 grams
• Saturated Fat: 0.6 grams
• Carbohydrates: 2.5 grams
• Fibre: 0.6 grams
• Sugar: 1.3 grams
• Protein: 30.5 grams
• Sodium: 382 milligrams
• Cholesterol: 70 milligrams
• Vitamin D: 2.1 micrograms
• Calcium: 27 milligrams
• Iron: 0.5 milligrams
• Potassium: 480 milligrams

PREPARATION

These steps are followed for the preparation of Mediterranean Baked Cod With Lemon And Tomatoes:

• Preheat The Oven: Set the oven to 190 degrees Celsius and line a baking dish with parchment paper.
• Prepare The Cod: Pat the cod fillet dry with a paper towel. Drizzle olive oil over the fish and rub it in evenly.
• Season The Cod: Sprinkle salt, oregano and lemon juice over the fillet for enhanced flavour.
• Arrange The Ingredients: Place the fillet in the baking dish and scatter the halved cherry tomatoes around it.
• Bake The Cod: Bake for 12 to 15 minutes or until the cod flakes easily with a fork and turns opaque.
• Serve And Enjoy: Remove from the oven and serve hot with a side of roasted vegetables or quinoa.

PREPARATION TIME

5 Minutes

COOKING TIME

15 Minutes

TIPS

Here are some helpful tips for the preparation of Mediterranean Baked Cod With Lemon And Tomatoes:

• Fresh Cod: Always use fresh or properly thawed cod for the best texture. Avoid overcooking because cod can dry out quickly.
• Crispier Top: Broil the cod for the last 2 minutes for a slight golden crust.
• Herb Variation: Add fresh basil or parsley after baking for an extra burst of flavour.
• Tomato Enhancement: Use sun-dried tomatoes for a richer taste.
• Pairing Options: Serve with quinoa, roasted asparagus or a fresh Mediterranean salad for a complete meal.

VARIATIONS

• Spicy Option: Add red pepper flakes or paprika for extra heat.
• Garlic Butter Version: Replace olive oil with garlic-infused butter for a richer taste.
• Citrus Twist: Use orange or lime juice instead of lemon for a unique flavour.
• Olive Lovers: Mix it in sliced kalamata olives for an authentic Mediterranean touch.
• Creamy Addition: Serve with a dollop of Greek yoghurt mixed with lemon zest for added creaminess.

PREPPING AND STORAGE

• Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 2 days.
• Freezing: Freeze raw seasoned cod in a sealed bag for up to 2 months. Thaw before baking.
• Reheating: Warm in the oven at 150 degrees Celsius for 5 to 7 minutes to maintain its moisture. Avoid microwaving as it can make the fish rubbery.