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Recipe from Simpler Savory

The recipe

Healthy Low Carb Mediterranean Baked Cod

Prep
10 min
Cook
15 min
Total
25 min
Servings
4 servings

Nutrition Facts

Serving multiplier

Nutrition values scale; ingredient amounts stay as written.

Original author values. Recipe yield: 4 servings.

calories
290

2× the original author values. Recipe yield: 4 servings.

calories
580

3× the original author values. Recipe yield: 4 servings.

calories
870
Values are reproduced from the source recipe; this site only applies the selected linear multiplier and does not estimate nutrients.

Ingredients

  • 4 fillets cod fillets — 6 to 8 ounces each; fresh or thawed if frozen, patted very dry
  • 2 tablespoons extra-virgin olive oil — for drizzling the fish
  • 1 teaspoon sea salt — divided, or to taste
  • 1/2 teaspoon black pepper — freshly ground
  • 1 lemon — zest and juice divided
  • 2 cups cherry or grape tomatoes — halved if large
  • 1/2 cup Kalamata olives — pitted and roughly chopped
  • 1 1/2 tablespoons capers — drained
  • 3 cloves garlic — thinly sliced
  • 3 tablespoons extra-virgin olive oil — for the topping
  • 1/4 cup fresh parsley — chopped, divided
  • 1 teaspoon fresh oregano — chopped, or 1/2 tsp dried
  • 1/4 teaspoon red pepper flakes — optional, to taste
  • 1/3 cup feta cheese — crumbled; optional

Instructions

  1. Preheat oven to 425°F (220°C). Lightly oil a 9x13-inch baking dish.
  2. In a bowl, toss tomatoes, olives, capers, and sliced garlic with 3 tablespoons olive oil, half the lemon zest, 1 tablespoon lemon juice, parsley, oregano, and red pepper flakes.
  3. Taste and season the topping with a pinch of sea salt and black pepper so it’s bright and slightly briny.
  4. Pat cod fillets very dry with paper towels for the best flaky texture.
  5. Set fillets in the prepared dish. Drizzle with 2 tablespoons olive oil, sprinkle with remaining lemon zest, and season both sides with 1 teaspoon salt and 1/2 teaspoon pepper.
  6. Spoon the tomato-olive mixture around and over the cod, leaving some fish exposed on top.
  7. Bake 10 to 12 minutes for thinner fillets or 14 to 16 minutes for thicker, until the fish is opaque and flakes easily with a fork.
  8. Scatter feta over the pan and return to the oven for 1 to 2 minutes just to soften (optional).
  9. Drizzle with a little more olive oil and a final squeeze of lemon juice; shower with remaining parsley.
  10. Let the cod rest 2 minutes so the juices settle and the sauce slightly thickens before serving.
  11. Serve hot with cauliflower rice, grilled zucchini, or a simple cucumber salad to keep it low carb.

Notes

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a 275°F (135°C) oven for 8 to 10 minutes or in a covered skillet over low heat with a splash of water or olive oil. Avoid microwaving on high; if needed, use 50% power in short bursts to prevent rubbery texture.

Source: https://simplersavory.com/healthy-low-carb-baked-cod/