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roasted cod in tomatoes
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5 from 1 vote

Mediterranean Roasted Cod

A healthy and delicious way to prepare Cod or other thick dense fish like Grouper, Halibut or Mahi Mahi with intense Mediterranean flavours.
Prep Time10 minutes
Cook Time30 minutes
Roasting the tomatoe mixture20 minutes
Total Time1 hour
Course: Fish, Main Course, Seafood
Cuisine: Mediterranean
Keyword: cod, fish in roasted tomatoes, grouper, halibut, healthy fish recipe, how to roast fish, mahi mahi, mediterranean roasted cod
Servings: 2
Calories: 531kcal

Ingredients

  • ¾ lb thick filet of Cod Or Grouper, Halibut or Mahi Mahi
  • 2 cups cherry or grape tomatoes about a pint
  • 3 Tbsp olive oil
  • ½ lemon, juiced about 2-3 Tbsp
  • 1 medium sized shallot, sliced
  • 12 Kalamata olives, halved
  • 1 Tbsp capers
  • 1 tsp dried oregano
  • 4 cloves garlic, unpeeled
  • salt and pepper to taste

Instructions

  • Rinse tomatoes and leave whole. Add to baking dish slightly larger than the size of the fish. Add olive oil, lemon juice, shallot, olives, capers and oregano. Season with salt and pepper and toss to combine. Press garlic cloves into mixture.
  • Roast uncovered at 400° for 20 minutes.
  • Season fish with salt and pepper and add to baking dish, ensuring it's completely surrounded by tomato mixture. Cover with foil and roast for 15 minutes.
  • Remove foil, spoon tomato mixture over fish and roast uncovered for 15 more minutes or until fish flakes easily and interior is no longer translucent (145° internal temperature).
  • Rest briefly before serving, covering loosely with foil.
  • Serve with couscous, orzo or roasted potatoes.

Nutrition

Serving: 2g | Calories: 531kcal | Carbohydrates: 19.1g | Protein: 33.3g | Fat: 35.3g | Saturated Fat: 4.2g | Polyunsaturated Fat: 3.5g | Monounsaturated Fat: 23.2g | Cholesterol: 73.1mg | Sodium: 1433mg | Potassium: 1287mg | Fiber: 3.1g | Sugar: 9.1g