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Mediterranean Cod Recipe

Mediterranean Cod Recipe: A 30-Minute Healthy Dinner Success

Emma
A quick and delicious Mediterranean cod dish that’s packed with nutrients and can be made in just 30 minutes.
Prep Time 10 minutes
Total Time 30 minutes
Course Dinner, Main Dish
Cuisine Mediterranean
Servings 4
Calories 250 kcal

Ingredients
  

  • 4 cod fillets
  • 3 tablespoons extra virgin olive oil
  • 3 garlic cloves, crushed
  • 2 fresh tomatoes, sliced
  • ½ cup olives, pitted and sliced
  • Fresh herbs (basil, oregano, parsley)
  • 1 lemon, thinly sliced
  • Salt and pepper to taste

Instructions
 

  • Begin with a hot oven: 400°F (200°C).
  • Using paper towels, thoroughly dry the cod pieces before adding a liberal sprinkle of salt and pepper.
  • Arrange the seasoned cod in a single layer in a large, oven-safe baking dish.
  • In a large, oven-safe baking dish, arrange the seasoned cod fillets in a single layer.
  • Scatter various Mediterranean-inspired ingredients around the fish, such as sliced tomatoes, thinly sliced lemon, crushed garlic, and fresh herbs like oregano, basil, or parsley.
  • Drizzle the cod and vegetables with high-quality extra-virgin olive oil, ensuring an even coating.
  • Cook the herb-seasoned fish until it becomes fully opaque and tender enough to break apart easily, which typically takes 18-22 minutes in the preheated oven.
  • After cooking, allow the dish to sit briefly before plating.

Notes

Notes
Make sure the cod's internal temperature hits 145°F (63°C)
Avoid overcooking to keep the cod moist and flaky.
Customize with additional Mediterranean vegetables as desired.