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Cuisine: Mediterranean / Greek-Italian Fusion
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Servings: 4
🫒 Ingredients
For the Cod:
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4 cod fillets (6 oz each), fresh or thawed if frozen
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2 tablespoons olive oil
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1 teaspoon lemon zest
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2 tablespoons fresh lemon juice
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1 teaspoon garlic powder
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½ teaspoon dried oregano
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½ teaspoon salt
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¼ teaspoon black pepper
For the Olive Tapenade:
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½ cup Kalamata olives, pitted
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¼ cup green olives, pitted
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2 tablespoons capers, drained
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1 garlic clove, minced
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2 tablespoons fresh parsley, chopped
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1 tablespoon fresh lemon juice
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2 tablespoons olive oil
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Black pepper, to taste
For the Roasted Tomatoes:
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1 cup cherry tomatoes, halved
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1 tablespoon olive oil
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¼ teaspoon salt
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¼ teaspoon black pepper
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1 teaspoon balsamic vinegar (optional for depth)
For Garnish:
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Fresh basil or parsley
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Lemon wedges
🔥 Instructions
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Preheat the Oven
Preheat your oven to 400°F (200°C). Line a baking sheet or oven-safe dish with parchment paper for easy cleanup. -
Prepare the Cod Marinade
In a small bowl, whisk together olive oil, lemon zest, lemon juice, garlic powder, oregano, salt, and pepper.
Place the cod fillets on the prepared baking dish and brush both sides with the marinade.
Set aside to marinate briefly while preparing the tapenade and tomatoes. -
Make the Olive Tapenade
In a food processor, combine Kalamata olives, green olives, capers, garlic, parsley, lemon juice, and olive oil.
Pulse several times until the mixture is finely chopped but still slightly chunky — not a smooth paste.
Taste and season with black pepper. The tapenade should be bright, tangy, and slightly salty. -
Roast the Tomatoes
In a small bowl, toss the halved cherry tomatoes with olive oil, salt, pepper, and balsamic vinegar (if using).
Spread them around the cod on the baking sheet. -
Bake Everything Together
Spoon a tablespoon of olive tapenade onto each cod fillet, spreading it gently over the top.
Place the baking sheet in the preheated oven and bake for 15–20 minutes, depending on the thickness of your fish.
The cod is done when it flakes easily with a fork and turns opaque white in the center. -
Serve & Garnish
Transfer the cod fillets to serving plates, top with extra tapenade, and spoon the roasted tomatoes alongside.
Garnish with fresh parsley or basil and serve with lemon wedges.
🍋 Serving Suggestions
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Pair with Mediterranean couscous salad, garlic-roasted potatoes, or steamed asparagus.
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For a lighter meal, serve with quinoa and spinach or zucchini noodles.
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Add a side of tzatziki or Greek yogurt dip for a creamy complement.
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This dish also pairs beautifully with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio.
💡 Tips & Variations
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Fish options: Replace cod with halibut, tilapia, haddock, or sea bass.
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Vegan version: Use thick slices of roasted eggplant or cauliflower steaks instead of fish, and top with the same tapenade.
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Add crunch: Sprinkle breadcrumbs or crushed almonds over the top before baking.
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Storage: Keeps well for 2–3 days in the refrigerator. Reheat gently in the oven to preserve moisture.
🇪🇸 Mediterranean Story
In the Mediterranean, fish isn’t just food — it’s a ritual of freshness and community. Coastal villages from Spain to Greece have long honored the daily catch, seasoning it simply with olive oil, citrus, and herbs.
This baked cod dish captures that spirit — clean, honest, and balanced. The olive tapenade brings a burst of briny intensity, while the roasted tomatoes add a mellow sweetness that complements the tender cod. Each element mirrors the Mediterranean’s heart: sun, sea, and simplicity.
In the United States, this recipe has become a go-to for those seeking light, flavorful dinners without sacrificing nutrition. It’s lean, protein-rich, and full of the good fats that make Mediterranean cuisine one of the world’s healthiest.
Every forkful feels like dining by the sea — warm breezes, the scent of olive groves, and the comfort of knowing that sometimes, less truly is more. 🌊🐟🍋
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