Mediterranean Cod with Tomatoes, Olives, and Feta is a vibrant and flavorful dish that perfectly encapsulates the essence of Mediterranean cuisine. This recipe features tender cod fillets nestled in a bed of juicy tomatoes, briny olives, and creamy feta cheese, all infused with aromatic herbs. The combination of fresh ingredients creates a delightful balance of flavors that is both satisfying and healthy, making it an ideal meal for any occasion.
Why You Will Love This Recipe
You will love this recipe for its incredible flavor profile and ease of preparation. The standout features of Mediterranean Cod are its delightful mix of tangy tomatoes, salty olives, and rich feta, which all complement the delicate cod beautifully. It’s a one-pan wonder, meaning less cleanup, and is perfect for busy weeknights or leisurely weekends. Plus, it fits well into healthy eating lifestyles, being low in calories and high in protein, making it a great option for those looking to enjoy a nutritious meal without sacrificing taste.
Tips and Tricks
- Use fresh, high-quality ingredients for the best flavor. Opt for ripe tomatoes and fresh herbs if possible.
- If you prefer a spicier kick, consider adding some red pepper flakes or a dash of hot sauce to the mix.
- For a quicker meal, you can use pre-chopped vegetables or canned tomatoes.
- If you find your cod fillets are uneven in thickness, pound them to an even thickness for more uniform cooking.
- Serve the dish hot, but it also tastes fantastic at room temperature, making it versatile for any occasion.
Make Ahead Tips
You can prepare the tomatoes and olives mixture a day in advance and store it in the refrigerator. Just reheat it gently before adding the cod. The cod can also be marinated in olive oil and lemon juice for 30 minutes prior to cooking to enhance its flavor. As for leftovers, they can be stored in an airtight container in the fridge for up to three days.
Recipe Variations
- Swap the cod for other firm white fish, such as halibut or tilapia, for a different flavor profile.
- Try adding some capers or artichoke hearts for an extra layer of Mediterranean flavor.
- Substitute the feta with goat cheese for a creamier texture.
- For a vegetarian version, replace the fish with eggplant or zucchini slices.
How to Serve
Serve Mediterranean Cod on a large platter garnished with fresh parsley and lemon wedges. Pair it with a side of couscous or quinoa to soak up the delicious juices. A fresh green salad dressed with olive oil and lemon makes for a perfect accompaniment. For presentation, drizzle a bit of olive oil over the top, and sprinkle some extra feta and olives for visual appeal.
Pairing Suggestions
For drink pairings, a crisp white wine, such as Sauvignon Blanc or a light rosé, works wonderfully with this dish. If you prefer a cocktail, a refreshing gin and tonic with a splash of lemon will complement the flavors nicely. As for dessert, consider a light sorbet or a fruit salad to cleanse the palate after the savory meal.
How to Store
To store leftovers, place them in an airtight container and refrigerate for up to three days. If you wish to freeze portions, make sure they are cooled completely before transferring to freezer-safe containers. The dish can be frozen for up to two months. To reheat, simply thaw in the refrigerator overnight and warm it gently in the oven or on the stovetop.
Equipment Needed
You will need an oven-safe skillet or baking dish to prepare this recipe. A sharp knife and cutting board are essential for chopping the vegetables. If you don’t have an oven-safe skillet, you can transfer the mixture to a baking dish after sautéing.
Dietary Adaptations
For a vegan option, substitute the cod with firm tofu or chickpeas and replace the feta with a vegan cheese alternative. To make it dairy-free, simply omit the feta and adjust the seasoning to enhance flavor. For nut-free diets, this recipe is already free of nuts, making it safe for those with allergies.
Seasonal Adaptations
In summer, utilize fresh, ripe tomatoes and basil for the best flavor. In winter, opt for high-quality canned tomatoes and consider using dried herbs like oregano and thyme to maintain flavor. You can also add seasonal vegetables like zucchini or bell peppers based on what’s available.
Recipe FAQs
- Can I use frozen cod? Yes, just make sure to thaw it completely before cooking.
- What if I don’t have olives? You can omit them or replace them with capers for a similar briny flavor.
- How long does it take to cook cod? Generally, cod fillets take about 12-15 minutes to cook in the oven, depending on thickness.
- Can I prepare this recipe ahead of time? Yes, you can prepare the vegetable mixture a day in advance and store it in the fridge.
How To Make Mediterranean Cod with Tomatoes, Olives, and Feta
Mediterranean Cod with Tomatoes, Olives, and Feta
Mediterranean Cod with Tomatoes, Olives, and Feta is a vibrant and flavorful dish that perfectly encapsulates the essence of Mediterranean cuisine.
Ingredients
- 4 cod fillets (about 6 ounces each)
- 2 cups cherry tomatoes, halved
- 1 cup pitted olives, sliced (Kalamata or green)
- 1/2 cup feta cheese, crumbled
- 1/4 cup olive oil
- 1 lemon, juiced and zested
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Preheat your oven to 400°F (200°C).
- In a large oven-safe skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 1 minute, until fragrant.
- Add the halved cherry tomatoes, olives, oregano, thyme, salt, and pepper. Cook for about 5-7 minutes, stirring occasionally until the tomatoes begin to soften.
- Push the tomato mixture to the side of the skillet and place the cod fillets in the center. Drizzle lemon juice and zest over the fish and season with salt and pepper.
- Sprinkle the crumbled feta cheese over the entire skillet.
- Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the cod is flaky and opaque.
- Remove from the oven and let it rest for a few minutes before serving.
- Garnish with fresh parsley and serve with lemon wedges.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 417Total Fat 23gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 16gCholesterol 116mgSodium 639mgCarbohydrates 8gFiber 2gSugar 3gProtein 45g
dinnerbytes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although dinnerbytes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
Mediterranean Cod with Tomatoes, Olives, and Feta is not only a feast for the palate but also a visual delight. Its fresh ingredients and bold flavors make it a perfect dish for both casual family dinners and elegant gatherings. With its straightforward preparation and room for variations, this recipe is sure to become a staple in your kitchen. Don’t hesitate to try it out and enjoy the taste of the Mediterranean in the comfort of your own home!
