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Mediterranean Baked Cod with Olives

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Ingredients

  • Cod Fillets: 4 (about 6 ounces each), skinless and boneless, providing a lean and flaky protein base for the dish.
  • Kalamata Olives: 1 cup, pitted and halved, offering a briny, rich, and slightly salty flavor characteristic of Mediterranean cuisine.
  • Cherry Tomatoes: 1 pint, halved, adding sweetness, acidity, and a burst of juicy freshness that complements the fish and olives.
  • Red Onion: 1 medium, thinly sliced, contributing a mild pungency and subtle sweetness that mellows as it bakes, adding depth of flavor.
  • Garlic: 4 cloves, minced, infusing the dish with its pungent and aromatic essence, a cornerstone of Mediterranean cooking.
  • Capers: 2 tablespoons, drained, providing a tangy, salty, and slightly lemony counterpoint to the richness of the olives and fish.
  • Olive Oil: 1/4 cup, extra virgin, used for drizzling and baking, contributing healthy fats and a fruity, robust flavor that enhances all the ingredients.
  • Dried Oregano: 2 teaspoons, imparting a warm, earthy, and slightly peppery aroma, a quintessential Mediterranean herb.
  • Fresh Lemon: 1, zested and juiced, the zest adding bright citrusy notes and the juice contributing acidity and freshness, balancing the flavors.
  • Salt: To taste, enhancing the flavors of all ingredients and seasoning the dish perfectly.
  • Black Pepper: Freshly ground, to taste, adding a subtle spicy kick and depth of flavor.
  • Fresh Parsley: 1/4 cup, chopped (for garnish), p

Instructions

  1. Preheat the Oven and Prepare Baking Dish: Begin by preheating your oven to 400°F (200°C). This ensures the oven is at the correct temperature when you place the cod in, allowing for even and efficient cooking. While the oven is preheating, lightly grease a 9×13 inch baking dish. You can use olive oil or cooking spray to prevent the cod from sticking to the bottom of the dish. A glass or ceramic baking dish works best for even heat distribution.
  2. Prepare the Vegetables: While the oven preheats, prepare your vegetables. Thinly slice the red onion. Thin slices will cook through evenly in the oven and become tender and slightly sweet. Halve the cherry tomatoes; this releases their juices and allows them to soften and caramelize slightly during baking. Mince the garlic cloves finely. Mincing ensures that the garlic flavor is evenly distributed throughout the dish and infuses the olive oil and vegetables effectively. Pit and halve the Kalamata olives if they aren’t already pitted and halved. Draining the capers is important to remove excess brine and saltiness before adding them to the dish.
  3. Arrange Vegetables in Baking Dish: In the prepared baking dish, spread the sliced red onion evenly across the bottom. On top of the red onion, scatter the halved cherry tomatoes and halved Kalamata olives. Distribute the minced garlic and drained capers evenly over the vegetables. This creates a flavorful bed for the cod to bake on, infusing it with the Mediterranean flavors as it cooks. The vegetables will soften and release their juices, creating a delicious sauce.
  4. Season the Vegetable Base: Drizzle approximately half of the olive oil (about 2 tablespoons) over the vegetables in the baking dish. Sprinkle the dried oregano evenly over the vegetables. Season generously with salt and freshly ground black pepper. Toss the vegetables gently to ensure they are evenly coated with olive oil and seasonings. This step is crucial for building flavor from the base of the dish upwards.
  5. Prepare the Cod Fillets: Pat the cod fillets dry with paper towels. Patting them dry helps to remove excess moisture, which allows for better browning and prevents the fish from steaming instead of baking. Season the cod fillets generously on both sides with salt and freshly ground black pepper. Don’t be shy with the seasoning, as it’s essential for flavorful fish.
  6. Place Cod Fillets in Baking Dish: Arrange the seasoned cod fillets on top of the bed of vegetables in the baking dish. Ensure they are nestled amongst the vegetables but not completely submerged, allowing for even cooking. Leave a little space between each fillet if possible to promote even baking.
  7. Drizzle with Olive Oil and Lemon Zest: Drizzle the remaining olive oil (about 2 tablespoons) evenly over the cod fillets. This adds moisture and richness to the fish as it bakes. Sprinkle the lemon zest evenly over the cod fillets. The lemon zest adds a bright, aromatic citrus note that complements the Mediterranean flavors beautifully.
  8. Bake in Preheated Oven: Place the baking dish in the preheated oven and bake for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork. Cooking time can vary slightly depending on the thickness of the cod fillets and your oven. The cod is done when it is opaque and flakes apart easily when gently prodded with a fork at its thickest point. Avoid overbaking, as this can make the cod dry.
  9. Finish with Lemon Juice and Parsley: Once the cod is cooked through, remove the baking dish from the oven. Squeeze the juice of half a lemon evenly over the baked cod and vegetables. The fresh lemon juice adds a final burst of acidity and brightens all the flavors. Garnish generously with freshly chopped parsley. The parsley adds freshness, color, and a final herbaceous touch to the dish.
  10. Serve Immediately: Serve the Mediterranean Baked Cod immediately while it’s hot and flavorful. The flavors are best enjoyed fresh out of the oven. Serve directly from the baking dish or portion onto plates, ensuring each serving includes some of the flavorful vegetables and sauce from the bottom of the dish.

Find it online: https://thecookingjournal.com/mediterranean-baked-cod-olives/