Baked Cod with Olives and Capers
Baked Cod with Olives and Capers is a flavourful, light dish that brings the essence of the Mediterranean to your meal plan. Combining the mild, flaky texture of cod with the salty punch of olives and capers, this recipe is perfect for those seeking a nutritious and heart-healthy meal option. Simple to prepare and delightful to taste, this dish fits effortlessly into a busy lifestyle, offering a quick yet delicious solution to weekly meal prep.
ingredients
4 cod fillets (about 150g each)
100g green olives, pitted and sliced
50g capers, drained
2 lemons, one juiced and one sliced
2 tablespoons olive oil
A handful of fresh parsley, chopped
Salt and pepper, to taste
quick facts
Total Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Shelf Life: 3 days in the fridge
Difficulty Level: Easy
nutritional information
Calories: 220 per serving
Proteins: 23g
Carbohydrates: 5g
Fats: 12g
Significant nutrients: High in omega-3 fatty acids, Vitamin B12
Step-by-Step Instructions
- Preheat your oven to 200°C.
- Arrange the cod fillets in a single layer in a baking dish.
- Scatter the olives and capers around the cod, and drizzle everything with olive oil and lemon juice.
- Season with salt and pepper, and top each fillet with a slice of lemon.
- Bake in the preheated oven for about 15-20 minutes, or until the cod is flaky and cooked through.
- Garnish with chopped parsley before serving.
Storage tips
Store in airtight containers in the fridge. To best preserve the dish’s flavours, consume within three days.
reheating instructions
Gently reheat in the microwave on medium power for 2-3 minutes, or until heated through. Avoid overheating to maintain the fish’s texture.
benefits
Baked Cod with Olives and Capers offers a healthy dose of protein and essential fatty acids, which are great for heart health and maintaining brain function. The simplicity of the dish also makes it an excellent choice for meal prepping, ensuring you have nutritious meals ready throughout the week.
Serving suggestions
Serve this dish with a side of steamed vegetables or a fresh salad to keep it light and healthy. It also pairs well with a small serving of quinoa or wild rice if a more filling meal is desired.