Baked Cod with Olive & Caper Sauce
Flaky baked cod with a simple Mediterranean sauce of olives, capers, and tomatoes — a light, lean protein dinner ready in 30 minutes.
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Why this supports your day
Cod is a lean white fish and a natural source of complete protein and Vitamin B12, which is involved in nervous system function and energy production. Olive oil and olives contribute healthy monounsaturated fats associated with a Mediterranean-style eating pattern, which research consistently associates with positive health outcomes. This is a simple, balanced dinner as part of a varied diet.
Ingredients
- 2 cod fillets (approx. 150g each)
- 8 green or black olives, pitted and halved
- 1 tbsp capers
- 6 cherry tomatoes, halved
- 2 garlic cloves, thinly sliced
- 1 tbsp extra virgin olive oil
- Juice of ½ lemon
- Fresh parsley, to serve
- Salt and black pepper, to taste
Method
- 1Preheat your oven to 200°C.
- 2Place the cod fillets in a small baking dish. Season with salt, pepper, and a squeeze of lemon juice.
- 3Scatter the olives, capers, cherry tomatoes, and garlic around and over the fish.
- 4Drizzle everything with olive oil.
- 5Bake for 18–20 minutes until the fish is opaque and flakes easily.
- 6Scatter fresh parsley over the top before serving.
Nutrition per serving
Approximate values. Nutritional content may vary depending on specific ingredients used.
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Educational Content Only
This recipe is shared for educational and lifestyle purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any condition. Always consult a qualified healthcare professional before making significant dietary changes, particularly if you have a medical condition, are pregnant, or take medication.
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