Mediterranean Roasted Cod
A healthy and delicious way to prepare Cod or other thick fish like Grouper, Halibut or Mahi Mahi with intense Mediterranean flavours.
Ingredients
- ¾ lb thick filet of Cod Or Grouper, Halibut or Mahi Mahi
- 2 cups cherry or grape tomatoes about a pint
- ½ sweet red pepper, cut into strips or roasted red peppers
- 1 medium sized shallot, sliced or half a medium onion
- 3 - 4 Tbsp olive oil
- ½ lemon, juiced about 3 Tbsp
- 10 - 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 peppers, 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 15 - 20 minutes or 20 - 25 minutes if using bake setting.
- Ensure fish is completely thawed if using frozen and pat dry. Season 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 5 more minutes or until fish flakes easily and interior is no longer translucent (minimum 145° internal temperature).
- Serve with couscous, orzo or roasted potatoes.
Nutrition
Serving: 2gCalories: 541kcalCarbohydrates: 21.1gProtein: 33.6gFat: 35.3gSaturated Fat: 4.3gPolyunsaturated Fat: 3.5gMonounsaturated Fat: 23.2gCholesterol: 73.1mgSodium: 1433mgPotassium: 1351mgFiber: 3.4gSugar: 10.4g
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