Mediterranean Baked Cod
Tender cod is infused with flavor from lemon, butter, and garlic and baked with fresh tomatoes and salty capers in this Mediterranean Baked Cod recipe.
One of the many advantages of following a Mediterranean diet is that seafood is a regular part of your diet. Also, there is a simplicity to the clean ingredients and plentiful vegetables used, therefore this Mediterranean Baked Cod recipe certainly follows suit.
The meal features cod, lightly dredged in seasoned flour and then flash-pan-seared to create a perfect crust. The cod is then finished in the oven where it's topped with a buttery, lemon wine sauce and roasted with fresh cherry tomatoes and capers.
I like to top it with thin-cut lemon slices or caramelized lemon halves which add even more lemon flavor to the fish. You can serve this over a bed of wild rice or buttery couscous or even with some roasted lemony potatoes for a complete meal.
This is an easy and healthy weeknight meal that you can have on the table in under 25 minutes!
Quickly seared, then baked with lemon juice, olive oil, and lots of minced garlic.
You get a punch of garlic and lemon and a touch of salty capers flavor in the dish, it's a wonderful way to prepare cod.
Is Cod Fishy?
Cod is a mild white flaky fish that doesn't have an overly fishy flavor, especially when prepared the right way. Finally, served with a little lemon and garlic, it tastes anything but fishy.
Ingredients
cod - fresh or frozen cod can be used, but the excess liquid should be removed before cooking.
lemon
butter and olive oil
garlic
tomatoes - halved cherry or grape tomatoes are used, but you can totally use canned tomatoes in a pinch. Canned tomatoes will release more liquid, making for extra sauce.
capers - the salty flavor enhances the sauce. If you prefer olives, you use chopped olives in lieu of capers for the sauce. Or mix it up and use both
What to Serve With Mediterranean Baked Cod?
This meal was designed to be a one-pot dinner, served with some crusty bread to sop up all the juices and sauce. Consequently, to make it more substantial you can serve it over pasta, couscous, rice, riced cauliflower, with a side of potatoes or with a simple salad.
Greek Spinach and Rice Spanakorizo Recipe with Cauliflower Rice
Mediterranean Baked Cod
Ingredients
- 1.5 lb Cod fillet pieces 4-6 pieces
- 5 garlic cloves peeled and minced
- ¼ cup chopped fresh parsley leaves
- 1 cup cherry or grape tomatoes halved
- 2 tablespoons capers or olives
- 2 lemons one to top fish, one for the lemon sauce
Lemon Butter Sauce
- juice of 1 fresh lemon about 5 tablespoons
- 5 tablespoons extra virgin olive oil
- 2 tablespoons melted butter
- ½ cup white wine
For Breading
- ⅓ cup all-purpose flour
- ¾ teaspoon paprika
- ¾ teaspoon onion powder
- ¾ teaspoon garlic powder
- ¾ teaspoon kosher salt
- ½ teaspoon black pepper
Instructions
- Preheat Broiler
- Mix lemon juice, olive oil, and melted butter in a shallow bowl. Set aside
- In another shallow bowl, mix all-purpose flour, spices, lemon zest, salt and pepper.
- Gently squeeze liquid from thawed fish and pat fish fillet dry with paper towels.
- Dip fish in the lemon butter, then dredge in the flour mixture. Shake off excess flour.
- Heat 2 tablespoon olive oil in a cast iron skillet over medium-high heat (the oil should be shimmering). Sear fish on each side to give it some color and create a crisp breading (4 minutes per side).
- Add halved tomatoes and capers to the dish and top with thin lemon slices.
- To the remaining lemon butter sauce, add the white wine and minced garlic and mix. Drizzle all over the fish fillets and tomatoes in the pan.
- Broil in the heated oven for 7-9 minutes until the tomatoes are blistered and the cod flakes easily with a fork.
- Remove from heat and sprinkle with chopped parsley.
Nutrition
Jennifer says
Neat!