Gabriella D'AgostinoA baked cod Mediterranean recipe offers a healthy and flavorful alternative to traditional fish preparations. This recipe highlights the delicate flavor of cod while incorporating the vibrant tastes of the Mediterranean diet. The preparation is straightforward, resulting in a dish that is both elegant and satisfying. This guide provides a detailed explanation of the ingredients, instructions, nutritional information, and helpful tips for achieving optimal results when making a baked cod Mediterranean recipe.
The baked cod Mediterranean recipe emphasizes fresh, high-quality ingredients to create a balanced and nutritious meal. The combination of flaky cod, aromatic herbs, and bright vegetables delivers a wholesome and delicious culinary experience. The baking method ensures the cod remains moist and tender, while the Mediterranean-inspired flavors enhance its natural taste. This dish is easily adaptable to individual preferences and dietary needs, offering a versatile option for a wide range of culinary enthusiasts.
The versatility of the baked cod Mediterranean recipe lies in its adaptability. Different vegetables can be substituted based on seasonal availability and personal preferences. Experimentation with herbs and spices can further enhance the flavor profile, creating a unique culinary experience each time. The recipe also lends itself well to modifications for various dietary restrictions, making it a highly inclusive dish.
Ingredients for a Baked Cod Mediterranean Recipe
- 1 lb cod fillets
- 1 tbsp olive oil
- 1/2 cup cherry tomatoes, halved
- 1/4 cup Kalamata olives, pitted and halved
- 1/4 cup crumbled feta cheese
- 2 cloves garlic, minced
- 1 tbsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 lemon, thinly sliced
- Fresh parsley, chopped (for garnish)
Instructions for a Baked Cod Mediterranean Recipe
- Preheat oven to 400F (200C).
- In a baking dish, combine cherry tomatoes, olives, garlic, oregano, salt, and pepper.
- Place cod fillets on top of the vegetable mixture.
- Drizzle olive oil over the cod.
- Arrange lemon slices around the cod.
- Bake for 12-15 minutes, or until cod is cooked through and flakes easily with a fork.
- Garnish with feta cheese and fresh parsley before serving.
Estimated Cooking Time and Servings for this Baked Cod Mediterranean Recipe
This baked cod Mediterranean recipe provides a quick and easy meal option. The precise cooking time may vary slightly depending on the thickness of the cod fillets and your oven’s temperature consistency. Understanding the estimated time and yield helps in meal planning and ensures adequate portions for your guests. The table below summarizes this important information for effective use of this baked cod Mediterranean recipe.
| Cooking Time | Servings |
|---|---|
| 15-20 minutes | 2-3 |
Nutritional Information of a Baked Cod Mediterranean Recipe
This baked cod Mediterranean recipe offers a nutritional profile rich in protein, healthy fats, and essential vitamins and minerals. Cod is an excellent source of lean protein, while the Mediterranean vegetables contribute vitamins, antioxidants, and fiber. The olive oil provides beneficial monounsaturated fats. The nutritional content makes this recipe a balanced and healthy dietary choice.
Precise nutritional values will vary depending on specific ingredients and portion sizes. For accurate calculations, refer to nutritional databases or use a nutrition calculator app. The following table provides a general estimate of the macronutrient breakdown per serving:
| Nutrient | Approximate Value (per serving) |
|---|---|
| Protein | 25g |
| Fat | 15g |
| Carbohydrates | 10g |
Tips for Cooking a Delicious Baked Cod Mediterranean Recipe
Achieving optimal results with this baked cod Mediterranean recipe involves attention to detail and mindful cooking techniques. Following these simple tips ensures a perfectly cooked, flavorful, and aesthetically pleasing dish.
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Use high-quality ingredients:
Selecting fresh, high-quality cod fillets and flavorful Mediterranean ingredients significantly impacts the overall taste and texture of the final dish. Opt for sustainably sourced cod whenever possible.
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Don’t overcook the cod:
Overcooked cod becomes dry and loses its delicate texture. Cook the fish just until it flakes easily with a fork. Using a meat thermometer can ensure accurate cooking.
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Season generously:
Proper seasoning is crucial for enhancing the flavors of the cod and vegetables. Don’t be shy with the oregano, salt, and pepper. A pinch of red pepper flakes can add a pleasant kick.
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Use fresh herbs:
Fresh herbs provide a brighter and more vibrant flavor compared to dried herbs. If using dried herbs, reduce the quantity slightly.
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Adjust cooking time as needed:
Cooking times may vary depending on the thickness of the cod fillets and your oven’s heat. Keep an eye on the cod and adjust the cooking time accordingly.
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Garnish attractively:
A simple garnish of fresh parsley and feta cheese elevates the presentation of the dish, making it more visually appealing.
The simplicity of the baked cod Mediterranean recipe makes it ideal for weeknight dinners. Its adaptable nature allows for customization to suit various tastes and dietary preferences. The focus on fresh, high-quality ingredients and Mediterranean flavors contributes to a wholesome and delicious culinary experience.
The health benefits of this recipe are undeniable, offering a nutritious and flavorful alternative to many traditional fish dishes. The combination of lean protein, healthy fats, and nutrient-rich vegetables makes it a balanced and satisfying meal option.
Frequently Asked Questions about a Baked Cod Mediterranean Recipe
Understanding common concerns and questions surrounding the preparation of a baked cod Mediterranean recipe can help in achieving consistent success.
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Can I use other types of fish?
While cod is recommended for its delicate flavor and texture, other white fish varieties like halibut or snapper can be substituted. Adjust the cooking time depending on the type and thickness of the fish.
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Can I prepare this recipe ahead of time?
The vegetable mixture can be prepared ahead of time and stored in the refrigerator. Assemble the dish just before baking to ensure the cod remains moist and flaky.
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What if I don’t have feta cheese?
Other cheeses, such as goat cheese or parmesan, can be used as a substitute for feta. The flavor profile will differ slightly, but the dish will still be delicious.
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Can I add other vegetables?
Absolutely! Feel free to add other Mediterranean vegetables like zucchini, bell peppers, or artichoke hearts. Consider the cooking time of each vegetable to ensure even cooking.
The baked cod Mediterranean recipe is a culinary testament to the simplicity and elegance of Mediterranean cuisine. Its emphasis on fresh ingredients and healthy cooking methods makes it a recipe worth mastering.
This versatile recipe offers a healthy and flavorful meal that can be easily customized to suit individual tastes. Its adaptability and nutritional value ensure its continued popularity amongst health-conscious food enthusiasts.
In conclusion, the baked cod Mediterranean recipe provides a delicious and healthy meal option. By following these instructions and tips, you can easily create a flavorful and satisfying dish that will impress your family and friends.