Page Contents
If you’re looking for a delicious and healthy seafood dish that’s easy to prepare, you’ve come to the right place. This recipe for Roasted Cod with Cherry Tomatoes, Capers, Olives and Chili is a perfect example of how simple ingredients can come together to create a truly amazing meal. Not only is it packed with flavor, it’s also low in calories and high in protein, making it an ideal choice for anyone who wants to eat healthy without sacrificing taste.
Ingredients:
- 4 cod fillets
- 2 cups cherry tomatoes
- 1/2 cup stoned Kalamata olives
- 2 tablespoons capers
- 1 red chili pepper, chopped
- 2 cloves garlic, minced
- 1 lemon, zest and juice
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley, chopped
Instructions:
- Preheat the oven to 400°F (200°C). Grease a baking dish with olive oil.
- In a bowl, combine the cherry tomatoes, olives, capers, chili, garlic, lemon zest, lemon juice, and olive oil. Season to taste with salt and pepper.
- Place the cod fillets in the baking dish and spoon the tomato mixture over them, making sure they are well coated.
- Roast the cod in the oven for 15-20 minutes, or until cooked through and flakes easily with a fork.
- When cooked, remove from the oven and sprinkle with fresh parsley.
- Serve the roasted cod hot with the tomato mixture on top.
This dish is perfect for a quick and easy weeknight meal, but it’s also impressive enough to serve at a dinner party. The combination of juicy cherry tomatoes, briny olives, tangy capers, and spicy chilies creates an explosion of flavor that perfectly complements the mild, flaky cod.
To make this dish even more special, you can experiment with different types of tomatoes, olives and chiles to create your own unique flavor profile. You can also serve it with a side of steamed vegetables or a fresh salad for a well-rounded meal.
Tips
Here are some tips to help you cook this dish to perfection:
- Choose high-quality cod fillets. Look for fillets that are firm, fresh, and free of discoloration or strong odors. This will ensure that the fish cooks evenly and has great flavor.
- Season the fish before adding the tomato mixture. Seasoning the fish with salt and pepper before adding the tomato mixture will help to enhance the flavor of the fish and create a more balanced dish.
- Use a well-greased baking dish. Greasing the baking dish with olive oil before adding the fish and tomato mixture will help prevent sticking and ensure that the fish cooks evenly.
- Don’t overcook the fish. Overcooking the fish can cause it to become dry and tough. Keep a close eye on the fish as it cooks, and remove it from the oven when it is cooked through and flakes easily with a fork.
- Garnish with fresh herbs. Sprinkling the finished dish with freshly chopped parsley adds a pop of color and freshness and helps balance the flavors of the dish.
- Serve immediately. This dish is best served right out of the oven while the fish is still hot and juicy.
By following these tips, you’ll be able to create a perfectly cooked roast cod with cherry tomatoes, capers, olives and chili that’s bursting with flavor and sure to impress your guests. Enjoy!
Nutrition facts
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 329 |
| Total Fat | 14.7g |
| Saturated Fat | 2.1g |
| Trans Fat | 0g |
| Cholesterol | 81mg |
| Sodium | 791mg |
| Total Carbohydrate | 10.9g |
| Dietary Fiber | 2.6g |
| Total Sugars | 3.6g |
| Protein | 39.2g |
| Vitamin D | 5.6mcg |
| Calcium | 85mg |
| Iron | 1.8mg |
| Potassium | 1141mg |
Please note that these values are approximate and may vary depending on the specific ingredients and brands used in the recipe. Additionally, the nutrition facts table does not take into account any sides or additional dishes served with the roast cod and tomato mixture.
Conclusion
This recipe for Roast Cod with Cherry Tomatoes, Capers, Olives and Chillies is a perfect example of how simple ingredients can come together to create a truly delicious and healthy meal. Give it a try and see for yourself how easy it is to prepare a gourmet meal in the comfort of your own home. Enjoy!