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.

5 from 1 vote

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Prep Time 10

Cook Time 45

Total Time 55

Course Fish, Main Course, Seafood

Cuisine Mediterranean

Servings

Calories 531 kcal

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 25 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 10 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: 2gCalories: 531kcalCarbohydrates: 19.1gProtein: 33.3gFat: 35.3gSaturated Fat: 4.2gPolyunsaturated Fat: 3.5gMonounsaturated Fat: 23.2gCholesterol: 73.1mgSodium: 1433mgPotassium: 1287mgFiber: 3.1gSugar: 9.1g

Keyword fish in roasted tomatoes, healthy fish recipe, mediterranean roasted cod

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