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Main mealLow carb, high fatBalancedKetogenicMediterraneanFish & seafood€€€

Baked Cod with Homemade Olive Tapenade and Mediterranean Vegetables

Name: Baked Cod with Homemade Olive Tapenade and Mediterranean Vegetables
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2
Ingredients: 400 g Fish, cod, Atlantic, raw; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 1 tbsp Oil, olive, extra virgin; 150 g Tomatoes, grape, raw; 80 g KALAMATA ORGANIC OLIVES, KALAMATA; 1 handful Parsley, fresh; 1 clove Garlic, raw; 1 tbsp Capers, canned; 1 tbsp Oil, olive, extra virgin; 0.5 piece Lemons, raw, without peel

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 time15 min

Cook time15 min

Total time30 min

Servings2

Recipe

For the fish

Fish, cod, Atlantic, raw400 gSalt, table, iodized1 pinchSpices, pepper, black1 pinchOil, olive, extra virgin1 tbspTomatoes, grape, raw150 g

For the olive tapenade

KALAMATA ORGANIC OLIVES, KALAMATA80 gParsley, fresh1 handfulGarlic, raw1 cloveCapers, canned1 tbspOil, olive, extra virgin1 tbspLemons, raw, without peel0.5 piece

Baking dish,Small blender or chopper,Kitchen paper towel

Per servingTotal

Calories:444.2 kcal888.3 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:1147.4 mg2294.8 mg

Calcium:60.1 mg120.2 mg

Iron:1.8 mg3.6 mg

Magnesium:80.6 mg161.1 mg

Zinc:1.2 mg2.3 mg

Phosphorus:437.2 mg874.4 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

1Preheat 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.
2Prepare 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.
3Place the cherry tomatoes in a baking dish, drizzle with a little oil and season lightly with salt.
4Season the cod fillets with salt and pepper on both sides, then place them on top of the tomatoes in the baking dish.
5Evenly distribute the prepared olive tapenade on top of each fillet, gently pressing it onto the fish.
6Bake for 12–15 minutes (depending on the thickness of the fillet), until the fish becomes opaque and flakes easily with a fork.
7Serve 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.