Mediterranean Baked Cod with Olive & Caper Tapenade
A vibrant and savory baked cod dish, topped with a zesty tapenade of Kalamata olives, capers, and sun-dried tomatoes. This quick, healthy, and flavorful meal is inspired by Mediterranean coastal cuisine and is naturally dairy-free.
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710 kalori
$7 porsiyon başına
$30 dakika
2 porsiyon
dairy-free, any cuisine
Malzemeler
- 300g cod fillets (2 fillets of 150g each)
- 60g Kalamata olives, pitted and finely chopped
- 40g sun-dried tomatoes in oil, drained and finely chopped
- 15g capers, rinsed
- 1 small red onion, finely diced
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1/2 lemon, juiced
- 2 tablespoons fresh parsley, chopped
- Salt and black pepper to taste
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Talimatlar
- 1.Preheat your oven to 200°C. Lightly grease a baking dish with a bit of olive oil.
- 2.Pat the cod fillets dry with a paper towel and season both sides with salt and black pepper. Arrange them in the baking dish.
- 3.In a small bowl, combine the chopped olives, sun-dried tomatoes, capers, diced red onion, minced garlic, and chopped parsley.
- 4.Add the lemon juice and half of the olive oil (15ml) to the bowl. Stir everything together to create the tapenade.
- 5.Spoon the tapenade mixture evenly over the top of each cod fillet, covering the surface.
- 6.Drizzle the remaining 15ml of olive oil over the fillets.
- 7.Bake for 15-18 minutes, or until the cod is opaque and flakes easily with a fork.
- 8.Serve immediately, garnished with a little extra fresh parsley if desired.
Besin Bilgileri
44g
fat
15g
carbs
7g
fiber
54g
protein
Bu tarifi neden seçmelisin
This recipe is packed with lean protein from cod and healthy monounsaturated fats from olives and olive oil, supporting heart health. It is naturally dairy-free, low in carbs, and rich in vitamins and minerals, offering a nutritious and balanced meal.