Low carbVegetarian€€€

Baked Cod with Homemade Olive Tapenade and Mediterranean Vegetables

Prepare a top-notch Mediterranean dish, baked cod with olive tapenade, combining delicate white fish, aromatic olives and juicy tomatoes. Ideal for a light and nourishing dinner.

Prep time
15 min
Cook time
15 min
Total time
30 min
Servings
2

Recipe

For the fish

Fish, cod, Atlantic, raw
400 g
Salt, table, iodized
1 pinch
Spices, pepper, black
1 pinch
Oil, olive, extra virgin
1 tbsp
Tomatoes, grape, raw
150 g

For the olive tapenade

KALAMATA ORGANIC OLIVES, KALAMATA
80 g
Parsley, fresh
1 handful
Garlic, raw
1 clove
Capers, canned
1 tbsp
Oil, olive, extra virgin
1 tbsp
Lemons, raw, without peel
0.5 piece

Per servingTotal
Calories:444.2 kcal888.4 kcal
Protein:37 g73.9 g
Carbohydrates:10.4 g20.8 g
Fiber:5.5 g10.9 g
Water:265.7 ml531.3 ml
Fat:28.1 g56.1 g
Micronutrients
Sugar:0.7 g1.4 g
Saturated fat:4 g7.9 g
Cholesterol:86 mg172 mg
Sodium:876.5 mg1753 mg
Potassium:1147.8 mg2295.6 mg
Calcium:60.2 mg120.4 mg
Iron:1.8 mg3.6 mg
Magnesium:80.6 mg161.2 mg
Zinc:1.2 mg2.3 mg
Phosphorus:437.3 mg874.5 mg
Vitamin C:43.1 mg86.2 mg
Vitamin A:45.9 µg91.7 µg
Vitamin D:1.8 µg3.6 µg
Vitamin B12:1.8 µg3.6 µg

Instructions

1
Preheat the oven to 200 °C. Thoroughly pat the cod fillets dry with a paper towel so they bake nicely and don't release too much water.
2
Prepare the tapenade in a small chopper: combine the olives, parsley, garlic, capers, olive oil, lemon zest and juice. Blend just enough to keep the texture slightly coarse.
3
Place the cherry tomatoes in a baking dish, drizzle with a little oil and season lightly with salt.
4
Season the cod fillets with salt and pepper on both sides, then place them on top of the tomatoes in the baking dish.
5
Evenly distribute the prepared olive tapenade on top of each fillet, gently pressing it onto the fish.
6
Bake for 12–15 minutes (depending on the thickness of the fillet), until the fish becomes opaque and flakes easily with a fork.
7
Serve immediately, garnished with extra fresh parsley and a lemon wedge.

Nutritional benefits

Thanks to its high content of lean protein and healthy monounsaturated fats from olive oil, this meal supports cardiovascular health and tissue regeneration.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.