Mediterranean-Style Cod & Roasted Veggies

Laura Lynch

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If you’re craving a fresh and flavorful meal, this Mediterranean-style cod with Roasted Veggies is the perfect combination of light, flaky fish and bright tomatoes and olives.

The cod is simply seasoned and pan-seared to perfection, with briny olives, roasted red peppers, and cherry tomatoes bursting with flavor. It’s a well-balanced dish, healthy and delicious, making it great for a weeknight dinner or a special occasion.

Helpful Tips

• Choose the right cod: Opt for fresh or frozen wild-caught cod fillets, as they tend to have a firmer texture and better flavor than farm-raised varieties.
• Cook fish properly: To achieve perfectly cooked fish, you need to watch the internal temperature, rather than go strictly by time. The fish should get to 130°-140° F, depending on your preference.
• Enhance the flavors: Pour some of the juices that have run off into the pan over the top of the fish after cooking to enhance the flavor.

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Mediterranean-Style Cod & Roasted Veggies

This dish is so light and lovely for spring, with a piece of baked cod on top a bed of roasted tomatoes, peppers, and olives.

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Prep Time: 15 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 45 minutes minutes

Servings: 4 Servings

Calories: 228kcal

Author: Laura Lynch

Ingredients

For the cod:

• 1 cup (149 g) cherry tomatoes
• 1/2 yellow or orange bell pepper cut into chunks
• 1 shallot peeled and quartered
• 1/4 cup (34 g) kalamata olives pitted
• 1/4 cup (34 g) green olives pitted
• 3 tablespoons (30 ml) olive oil divided
• salt and ground black pepper to taste
• 1 teaspoon (2 g) oregano
• 1/2 teaspoon (1 g) chili flakes optional
• 2 teaspoons lemon juice
• Fresh dill chopped
• 4 cod fillets or any white fish

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Instructions

For the cod:

• Preheat your oven to 350°F (175°C). Drizzle some olive oil into the bottom of a baking dish to prevent sticking.
• In a large mixing bowl, combine the tomatoes, bell pepper, shallots, kalamata olives, and green olives. Toss them with 1 tablespoon of the olive oil, salt, pepper, oregano, and chili flakes.
• Season the cod with salt and pepper. Arrange them in the baking dish.
• Mix together the remaining olive oil, lemon juice, and dill. Pour it over the tops of the fish, along with a few olives.
• Bake for 20-25 minutes, or until the cod reaches 130°F (50°C).
• Remove from the oven and let rest for a few minutes before serving.

Video

Nutrition

Calories: 228kcal | Carbohydrates: 5g | Protein: 21g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 49mg | Sodium: 334mg | Potassium: 623mg | Fiber: 2g | Sugar: 2g | Vitamin A: 843IU | Vitamin C: 30mg | Calcium: 43mg | Iron: 1mg

Laura Lynch

Laura is a home cook, with 25 years experience behind the stove, who spends an extraordinary amount of time in the kitchen cooking. She loves making new recipes and finding wonderful new things to eat, both at home or abroad. She spends a lot of time researching, crafting, and perfecting her recipes.