Baked Cod with Sun-Dried Tomato, Caper and Olive Tapanade

Simple baked fish gets a major flavor boost from lemon, kalamata olives, capers and sun-dried tomatoes to create this delicious and healthy weeknight dinner.

Baked Cod with Sun-Dried Tomato, Caper and Olive Tapanade - The Lemon Bowl

We all know that fish is an excellent source of lean protein yet so many of us are afraid to cook it at home. Not only is fish extremely versatile and delicious but it is also very quick cooking making it an ideal weeknight dinner option.

Kalamata Olives - The Lemon Bowl

Recently wild caught cod was on sale so I decided to give it a Mediterranean twist with a quick and easy sun-dried tomato, caper and kalamata olive tapanade. Not only did it add moisture to the fish while baking but it added a ton of flavor and healthy omega-3 fats to the dish. My husband and 18 month old devoured their plates which is always a good sign.

Lemon Zest - The Lemon Bowl

Want more easy fish recipes? Here are a few other delicious ideas for you to try:

Herb Crusted Baked Cod from bell’alimento
Baked Cod Oreganato from One Perfect Bite
Chili Rubbed Fish with Quinoa, Corn and Black Bean Salad
Baked Lemon Herb Cod from Sarah’s Cucina Bella
Balsamic Fish Tacos from Dine & Dish
7 Ways with Salmon from Cooking Light

Your fork is waiting.

5.0 from 2 reviews
Baked Cod with Sun-Dried Tomato, Caper and Olive Tapanade
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 1 filet
  • Calories: 266
  • Fat: 6.1 g
  • Saturated fat: .5 g
  • Unsaturated fat: 5.6 g
  • Trans fat: 0 g
  • Carbohydrates: 12.6 g
  • Sugar: 1.9 g
  • Sodium: 570 mg
  • Fiber: 2.6 g
  • Protein: 40.5 g
  • Cholesterol: 138 mg
Recipe type: Main
Prep time: 
Cook time: 
Total time: 
Simple baked fish gets a major flavor boost from lemon, kalamata olives, capers and sun-dried tomatoes to create this delicious and healthy weeknight dinner.
Ingredients
  • 4 boneless, skinless cod filets - (halibut, red snapper or tilapia would also work well)
  • 20 kalamata olives - pitted
  • 4 sun-dried tomato pieces
  • 2 tablespoons parsley
  • 2 tablespoons capers - drained
  • 2 garlic cloves - grated
  • zest of one lemon
  • several pinches red chili flakes
  • lemon slices
Instructions
  1. Pre-heat oven to 350 degrees and place the cod filets in a large glass baking dish sprayed with non-stick spray.
  2. On a cutting board with a sharp knife, begin mincing the olives. Add the tomatoes to the cutting board and continue chopping and mixing in with the olives. Do the same with the parsley and capers.
  3. Continue mincing until olives, tomatoes, parsley and capers begin to form a paste.
  4. Add the grated garlic, lemon zest and chili flakes and use the back of the knife to combine all of the tapanade ingredients until a rough paste forms.
  5. Spread the mixture evenly on top of all four cod filets then top with lemon slices.
  6. Bake for 25-30 minutes or until fish flakes easily with a fork.

 

Comments

  1. says

    That looks so flavorful and easy to make! I need to start making fish more often, I love that it tends to cook quickly so it makes a great weeknight dinner idea.

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