Description
A quick and satisfying Mediterranean dish combining tender cod, vibrant tomatoes, briny olives, and creamy feta.
Ingredients
Scale
- 1–½ pounds wild cod (about 3–4 pieces)
- ½ teaspoon fine sea salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- 2 tablespoons olive oil, divided
- ½ large yellow onion, chopped small
- 3 garlic cloves, minced
- 1 tablespoon fresh chopped oregano (or 1 teaspoon dried oregano)
- ½ teaspoon red pepper flakes (optional)
- 1, 15-ounce can diced tomatoes
- 1–2 tablespoons chopped parsley
- â…“ cup chopped Kalamata olives
- ¼ cup crumbled feta cheese
- Lemon wedges for serving
Instructions
- Preheat the oven to 400°F.
- Pat dry the cod and season both sides with salt, pepper, and garlic powder.
- Heat a skillet over medium-high heat. Add 1 tablespoon of olive oil and sear the cod for 1-2 minutes per side.
- Transfer the cod to a plate. In the same skillet, add the remaining olive oil and cook the diced onion for 1-2 minutes.
- Stir in garlic and oregano, cooking until fragrant.
- Pour in the diced tomatoes, then add parsley and olives, cooking for 1-2 minutes.
- Nestle the seared cod into the mixture, top with feta, and bake for 8-12 minutes or until the fish flakes easily.
- Remove from oven, sprinkle red pepper flakes and serve with lemon wedges.
Notes
For best results, use fresh wild-caught cod and let the dish rest briefly before serving.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 5g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 3g
- Protein: 32g
- Cholesterol: 70mg