Looking for a quick and healthy weeknight dinner that doesn’t skimp on flavor? Meet your new go-to dish: Mediterranean Baked Cod. This one-pan meal combines the vibrant tastes of tomatoes, olives, and onions with tender cod fillets, all brought together with a splash of olive oil and garlic.
Not only is this recipe simple to prepare, but it also leaves you with minimal cleanup. Perfect for those busy nights when you want something nutritious without the hassle, this Mediterranean-inspired dish is sure to become a family favorite! Let’s dive into the recipe and bring the taste of the Mediterranean to your dinner table.
The Nutritional Benefits of Cod
Cod is not only a delicious choice for meals, but it is also packed with nutritional benefits.
Key Nutritional Facts:
| Nutritional Component | Amount (per 3.5 ounces) |
|---|---|
| Calories | 105 |
| Protein | 23 grams |
| Fat | 0.7 grams |
| Omega-3 Fatty Acids | 0.3 grams |
| Vitamin B12 | 1.1 micrograms (18% DV) |
| Selenium | 34 micrograms (49% DV) |
These values illustrate the potential health benefits of incorporating cod into a balanced diet.
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Origin of Mediterranean Cuisine
Mediterranean cuisine is renowned for its emphasis on fresh, high-quality ingredients. This culinary tradition spans several countries, including Greece, Italy, Spain, and Turkey. The flavors often derive from herbs, spices, and naturally grown produce, all of which contribute to healthier eating patterns.
The Role of Olive Oil
Olive oil is a staple of Mediterranean cooking.
Benefits of Olive Oil:
- Rich in monounsaturated fats, which support heart health
- Contains antioxidant properties
- Enhances the flavors of dishes
In the context of Mediterranean Baked Cod, olive oil adds moisture and richness while allowing the fish to absorb the flavors of other ingredients.
Pairing Suggestions
Pairing Mediterranean Baked Cod with the right accompaniments can enhance the dining experience.
Recommended Side Dishes:
| Side Dish | Description |
|---|---|
| Quinoa Salad | Light and nutritious for a healthy balance. |
| Roasted Vegetables | Seasonal veggies add color and texture. |
| Couscous | Fluffy grains that complement the fish beautifully. |
| Greek Salad | Fresh and tangy to balance the richness of the cod. |
These options not only complement the flavors of the fish but also contribute to a well-rounded meal.
Health Aspects of the Mediterranean Diet
Following a Mediterranean diet, which includes dishes like Mediterranean Baked Cod, has been linked to several health benefits.
Health Benefits:
- Reduced risk of heart disease
- Improved cognitive function
- Better weight management
Studies suggest that the emphasis on whole foods, healthy fats, and lean proteins found in the Mediterranean diet may lead to a longer and healthier life.
Cultural Significance of Fish in the Mediterranean
Fish have played an integral role in Mediterranean cultures for centuries. Many coastal communities rely on fishing as a primary source of food and income.
Cultural Facts:
- Many Mediterranean countries celebrate local fish festivals.
- Traditional fishing methods often focus on sustainability.
The reliance on fish in Mediterranean cuisine reflects a respect for the sea and its resources, fostering a deeper connection between food and culture.
Conclusion
Mediterranean Baked Cod exemplifies how simple ingredients can come together to create a dish that is not only delicious but also nourishing.
The combination of cod’s mild flavor, the use of high-quality ingredients, and the techniques derived from the Mediterranean culinary tradition positions this dish as a favorite among health-conscious consumers and food enthusiasts alike.
Ultimately, Mediterranean Baked Cod serves as a reminder of the beauty of nature’s bounty and the importance of savoring wholesome, well-prepared meals.
Mediterranean Baked Cod Recipe
Ingredients
- 1 ½ pounds cod fillet
- 1 small red onion OR large shallot, sliced
- 3 cloves garlic crushed
- 1 pound cherry tomatoes halved
- ¼ cup sliced black olives
- 1 tablespoon olive oil
- 1 teaspoon Italian seasoning
- salt & pepper to taste
- ¼ cup white wine OR water
- 4 tablespoons butter chopped
Instructions
Preheat the oven to 400°F.
- Lightly grease a rectangular baking dish suitable for cod and tomatoes.
- Place the cod pieces inside the dish.
Scatter vegetables around the fish.
- Add onion, garlic, tomatoes, and olives.
Drizzle olive oil over all ingredients.
- Sprinkle with Italian seasoning.
- Season with salt and pepper.
Pour water into the dish.
- Scatter butter evenly over the dish.
- Bake for 15-20 minutes until the tomatoes and fish are cooked.
Hey readers! Chip Holland here, and I’m a Manager of this website. My passion for writing about it only matches my passion for BBQ. Follow my blog for mouth-watering recipes, tips, and tricks for the perfect smoke, grill, and BBQ. I’m sure you won’t be disappointed!