Looking for a quick, delicious dinner that feels like a trip to the Mediterranean? This recipe is your answer. It combines tender fish fillets with a vibrant mix of tomato, olive, and zesty seasonings. Perfect for busy weeknights, it’s ready in under 30 minutes.
The dish balances the freshness of tomato with the briny tang of olive and caper. A splash of olive oil and a pinch of salt and pepper bring it all together. If cod isn’t your thing, feel free to swap it with hake or halibut. The result? A meal that’s as satisfying as it is simple.
Table of Contents
Key Takeaways
- This recipe is inspired by Mediterranean flavors and ready in under 30 minutes.
- It pairs tender fish with a vibrant tomato and olive salsa.
- Easy to customize with substitutions like hake or halibut.
- Perfect for busy weeknights or casual dinners.
- Balanced seasoning ensures every bite is flavorful.
Overview and Essential Ingredients
Ready to whip up a meal that’s both simple and packed with flavor? This dish combines fresh ingredients and bold Mediterranean tastes. It’s perfect for busy weeknights or when you want something light yet satisfying.
Ingredient List and Substitution Options
Here’s what you’ll need to create this flavorful dish:
- 1.5 pounds of fresh fish fillets (cod works great, but hake or halibut are excellent substitutes).
- 1 tablespoon extra-virgin olive oil for a rich, smooth base.
- 8 ounces cherry tomatoes or 4 medium vine tomatoes for a sweet-tart flavor.
- 3 large cloves garlic, sliced for a hint of warmth.
- 1 ounce sliced black olives and 1 tablespoon capers for a briny kick.
- 1/4 teaspoon each of salt and pepper to enhance the flavors.
- 3 tablespoons chopped fresh parsley for a fresh finish.
Feel free to swap ingredients based on what’s in your pantry. For example, use canned tomatoes if fresh ones aren’t available.
Nutritional Information and Serving Yield
This dish is not only delicious but also nutritious. Here’s the breakdown per serving:
| Nutrient | Amount |
|---|---|
| Calories | 342 kcal |
| Protein | 32 g |
| Total Fat | 17 g |
| Carbohydrates | 8 g |
| Sodium | 338 mg |
Each serving is packed with essential nutrients, making it a wholesome choice. Pair it with crusty bread or a side of rice for a complete meal.
Baked Cod with Tomato & Olive Salsa: A Step-by-Step Guide
Let’s dive into the step-by-step process of creating this Mediterranean-inspired dish. It’s easier than you think, and the results are worth every minute.
Preheating, Seasoning, and Initial Preparation
Start by preheating your oven to 375°F. While it heats up, season your fish fillets with a pinch of salt and pepper. This simple step ensures every bite is flavorful.
Next, drizzle a tablespoon of olive oil over the fillets. This keeps them moist and adds a rich base for the salsa. If you’re feeling adventurous, add a teaspoon of lemon juice for extra zing.
Baking Process and Timing Insights
Place the seasoned fillets in a baking dish and pop them into the oven. Bake for 12-14 minutes, or until the fish is flaky and tender. Keep an eye on it to avoid overcooking.
While the fish bakes, prepare the tomato and olive salsa. Sauté chopped tomatoes, onions, and capers in a skillet until softened. This takes about 5 minutes, and the juices will blend perfectly.
Once the fish is done, transfer it to a serving plate. Spoon the salsa over the top for a vibrant finish. Pair it with a side of rice or crusty bread for a complete meal.
Serving Suggestions and Flavorful Pairings
Craving something fresh and flavorful? Let’s talk about perfect pairings. This dish shines when served with the right sides and garnishes. Whether you’re hosting a dinner or enjoying a quiet night in, these ideas will take your meal to the next level.
Side Dish Ideas and Presentation Tips
Pair your fish fillet with fluffy couscous or steamed white rice for a light yet satisfying meal. If you’re feeling adventurous, try Greek rice or roasted potatoes for a heartier option. Crusty bread is also a great choice to soak up the flavorful juices.
For a beautiful presentation, plate the dish with a sprinkle of fresh parsley and a few lemon wedges. The vibrant colors of the salsa will pop against the white fish, making it as visually appealing as it is delicious.
Enhancing the Tomato & Olive Salsa
Want to add more depth to your salsa? Try sautéing an extra clove of garlic or drizzling a tablespoon of olive oil for richness. A pinch of crushed red pepper can also give it a subtle kick.
Don’t forget to adjust the seasoning at the table. A squeeze of lemon or a sprinkle of salt can tailor the dish to your taste. Experiment with garnishes like capers or fresh herbs to make it uniquely yours.
With these tips, you’ll create a meal that’s not only quick but also unforgettable. Enjoy the process and savor every bite!
Conclusion
Ready to enjoy a dish that’s both quick and bursting with flavor? This recipe brings together tender fish and a vibrant salsa in under 30 minutes. Perfect for busy weeknights, it’s a meal that’s as easy to make as it is delicious.
What makes this dish stand out is its versatility. Swap cod for another white fish or tweak the salsa to suit your taste. The clear, step-by-step instructions make it simple to recreate, even for beginners.
So, grab your ingredients and get cooking! Whether you’re sharing it with friends or enjoying it solo, this dish is sure to impress. Happy cooking!
FAQ
Can I use frozen fish for this recipe?
Absolutely! Just make sure to thaw it completely and pat it dry before seasoning and baking. This helps the fish cook evenly and absorb the flavors better.
What can I use instead of capers?
If you’re not a fan of capers, try chopped green olives or even a dash of lemon zest for a similar tangy kick. Both work great in the salsa!
How do I know when the fish is fully cooked?
The fish should flake easily with a fork and reach an internal temperature of 145°F. If it’s opaque and separates gently, it’s ready to serve.
Can I make the salsa ahead of time?
Yes! The salsa actually tastes better when the flavors have time to meld. Prepare it up to a day in advance and store it in the fridge until you’re ready to use it.
What sides pair well with this dish?
Try it with fluffy rice, roasted vegetables, or a simple green salad. These sides complement the flavors without overpowering the dish.
Is this recipe gluten-free?
Yes, it’s naturally gluten-free! Just double-check any pre-packaged ingredients like broth or spices to ensure they’re certified gluten-free if needed.
