Baked Cod with Tomato & Olive Relish

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🍽️ Baked Cod with Tomato & Olive Relish

📖 Description

Baked Cod with Tomato & Olive Relish is a light yet flavorful Mediterranean-inspired dish. Tender, flaky cod fillets are seasoned simply and baked to perfection, then topped with a vibrant relish made of juicy tomatoes, briny olives, fresh herbs, and a hint of lemon. It’s a healthy, protein-packed meal that feels elegant enough for entertaining but simple enough for weeknights.

🥘 Ingredients for Baked Cod with Tomato & Olive Relish

  • 4 cod fillets (about 5–6 oz each)

  • 2 tbsp olive oil

  • 1 tsp garlic powder

  • 1 tsp paprika

  • ½ tsp salt

  • ½ tsp black pepper

  • 1 lemon (zested and juiced, divided)

For the Tomato & Olive Relish:

  • 1 ½ cups cherry tomatoes, halved

  • ½ cup Kalamata olives, pitted & sliced

  • 2 tbsp red onion, finely chopped

  • 2 tbsp fresh parsley, chopped

  • 1 tbsp capers (optional, for extra brininess)

  • 2 tbsp olive oil

  • 1 tbsp red wine vinegar or lemon juice

  • 1 clove garlic, minced

👩‍🍳 Instructions

  1. Preheat Oven: Heat oven to 400°F (200°C). Line a baking sheet with parchment paper.

  2. Prepare Cod: Pat fillets dry, place on baking sheet. Drizzle with olive oil, sprinkle garlic powder, paprika, salt, pepper, and half the lemon zest.

  3. Bake: Roast for 12–15 minutes (depending on thickness) until fish flakes easily with a fork.

  4. Make Relish: In a bowl, combine cherry tomatoes, olives, onion, parsley, capers (if using), garlic, olive oil, red wine vinegar/lemon juice, and remaining lemon zest. Toss well.

  5. Serve: Place baked cod on plates and top generously with tomato & olive relish. Squeeze extra lemon juice over the top before serving.

📝 Notes

  • Fresh cod works best, but thawed frozen cod works well too.

  • If you don’t have cod, substitute with haddock, halibut, or tilapia.

  • Relish can be made a few hours in advance for stronger flavor.

  • Serve with roasted vegetables, couscous, rice, or a green salad.

💡 Tips

  • Patting the cod dry before seasoning helps it bake evenly and prevents sogginess.

  • Add a pinch of red pepper flakes to the relish for a spicy kick.

  • Don’t overbake—the fish should be opaque and flaky, not dry.

  • For extra richness, drizzle a little balsamic glaze over the finished dish.

🍴 Servings

  • Serves: 4 people

  • Portion: 1 fillet + generous spoonful of relish per person

🔢 Nutritional Info (per serving, approx.)

  • Calories: 290

  • Protein: 34g

  • Carbohydrates: 6g

  • Fat: 14g

  • Fiber: 2g

  • Sodium: 420mg

🌿 Health Benefits

  • Cod: High in lean protein, low in fat, rich in B vitamins and selenium.

  • Tomatoes: Packed with vitamin C, lycopene (antioxidant), and fiber.

  • Olives & Olive Oil: Provide healthy monounsaturated fats for heart health.

  • Parsley & Lemon: Add freshness, vitamin C, and digestive benefits.

❓ Q&A

Q: Can I make this recipe ahead of time?
A: You can prepare the relish up to 1 day in advance, but bake the cod just before serving for best texture.

Q: How do I know when cod is cooked?
A: It should be opaque, flake easily with a fork, and reach an internal temperature of 145°F (63°C).

Q: Can I use canned tomatoes instead of fresh?
A: Fresh tomatoes are best, but drained canned cherry or diced tomatoes can work in a pinch.

Q: What wine pairs well with this dish?
A: A crisp Sauvignon Blanc, Pinot Grigio, or even a light rosé pairs beautifully.

Q: Is this recipe low-carb?
A: Yes, it’s naturally low in carbs and works for keto or Mediterranean diets.

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