The Mediterranean Cod Delight is a culinary masterpiece that brings together the vibrant flavors of the Mediterranean in a healthy, keto-friendly dish. This recipe features succulent cod fillets seasoned with sea salt and black pepper, then seared to perfection. The fish is then baked with a lively mixture of lemon zest, garlic, oregano, cherry tomatoes, Kalamata olives, and capers, creating a symphony of flavors that are both refreshing and satisfying. Finished with a sprinkle of fresh parsley and served with lemon slices, this dish not only pleases the palate with its blend of tangy, briny, and herbal notes but also offers a visually appealing meal that’s perfect for any occasion. Whether you’re looking for a nutritious weeknight dinner or a special dish to impress guests, the Mediterranean Cod Delight promises a delightful dining experience that transports you to the sun-drenched shores of the Mediterranean.
Ingredients:
2 tbsp (30ml) extra virgin olive oil
2 garlic cloves, peeled and chopped
1 onion, peeled and sliced in half rounds
2 large tomatoes (or 3 medium), ripened and diced into small cubes
6-7 sprigs of flat-leaf parsley, stemmed and chopped
4 sprigs fresh thyme, stemmed (+ extra for garnish)
½ tsp red pepper flakes
½ tsp fresh ground black pepper
½ tsp salt
15-20 black olives (preferably pitted)
10-15 caper berries (or 2 tbsp capers)
4 cod loins
½ lemon, juiced
1 tsp salt
1 tsp ground black pepper
Directions:
Heat up the olive oil in a large frying pan over medium heat. Add the garlic and onion, and cook for 2-3 minutes until the onion is slightly softened and translucent.
Add the tomatoes, parsley, thyme, red pepper flakes, pepper, and salt, and cook for 10-12 minutes (lid on), stirring occasionally until the tomato is soft.
Stir in the olives and capers.
On a clean working surface, drizzle the cod loins with lemon juice and season with salt and pepper on both sides. Nestle the cod loin in the pan, on top of the sauce. Garnish cod loins with tiny thyme sprigs (optional). Close the lid and cook for about 5 minutes, until the cod is just cooked through. Season cod with salt, pepper, and/or red pepper flakes to taste (optional). Serve immediately.
Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes
Kcal: 300 kcal | Servings: 4 servings