Baked Cod with Tomato Olive Salsa
Ingredients
- 1.5 lbs Cod fillets, skinless
- 1 pint Cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup Red onion, finely diced
- 2 cloves Garlic, minced
- 1/4 cup Fresh parsley, chopped
- 2 tablespoons Olive oil
- 1 tablespoon Lemon juice
- 1/2 teaspoon Red pepper flakes (optional)
- Salt and freshly ground black pepper to taste
Step-by-Step
1. Preheat your oven to 400°F (200°C).
2. Prepare the tomato olive salsa: In a medium bowl, combine the halved cherry tomatoes, halved Kalamata olives, diced red onion, minced garlic, and chopped fresh parsley.
3. Add the olive oil, lemon juice, and red pepper flakes (if using) to the salsa. Season with salt and freshly ground black pepper to taste. Gently toss to combine all ingredients.
4. Lightly grease a baking dish with olive oil.
5. Place the cod fillets in the prepared baking dish.
6. Spoon the tomato olive salsa evenly over the cod fillets, ensuring each fillet is well coated.
7. Bake in the preheated oven for 12-15 minutes, or until the cod is cooked through and flakes easily with a fork. Cooking time may vary depending on the thickness of the cod fillets.
8. Carefully remove the baking dish from the oven and let it rest for a few minutes before serving.
9. Garnish with extra fresh parsley if desired.
10. Serve immediately and enjoy.
The Deliciousness of Baked Cod with Tomato Olive Salsa
This baked cod recipe is a simple yet elegant dish that’s perfect for a weeknight dinner or a special occasion. The flaky, mild cod perfectly complements the bright, savory tomato olive salsa, creating a harmonious blend of flavors that will tantalize your taste buds. It’s a light, healthy, and flavorful option that’s sure to become a family favorite.
### Why This Recipe Works
The key to this dish is the contrast between the delicate cod and the vibrant salsa. The cod provides a blank canvas for the salsa’s flavors to shine, while the salsa adds moisture and prevents the cod from drying out during baking.
The combination of tomatoes, olives, red onion, garlic, and parsley creates a complex flavor profile that’s both fresh and savory.
The lemon juice adds a touch of acidity that brightens the dish and balances the richness of the olive oil.
### Nutritional Benefits
Cod is a lean protein source, packed with essential nutrients like vitamin B12, selenium, and phosphorus. It is an excellent choice for individuals looking to increase their protein intake without excessive fat.
Tomatoes are rich in antioxidants, including lycopene, which has been linked to various health benefits.
Olives provide healthy fats and antioxidants, contributing to overall well-being.
Tips for Perfectly Baked Cod
Baking cod is a straightforward process, but a few key tips can help you achieve the best possible results. These tips will ensure your cod is moist, flaky, and full of flavor.
### Choosing the Right Cod
When selecting cod fillets, look for firm, white flesh that appears moist and fresh. Avoid fillets that look dull, discolored, or have a strong fishy odor. Fresh or frozen cod can be used. If using frozen cod, thaw it completely before cooking.
### Preventing Dry Cod
Overcooking is the biggest enemy of baked cod. To prevent it from drying out, cook it just until it’s opaque and flakes easily with a fork. Use a meat thermometer to check the internal temperature, which should reach 145°F (63°C).
The tomato olive salsa also helps to keep the cod moist during baking.
### Enhancing the Flavor
Don’t be afraid to experiment with different herbs and spices to enhance the flavor of the salsa. A pinch of oregano, basil, or thyme can add a unique touch. You can also add a splash of white wine or balsamic vinegar to the salsa for extra depth of flavor.
Variations and Adaptations
One of the best things about this recipe is its versatility. You can easily adapt it to suit your preferences and dietary needs. Consider these simple variations to add a personal touch.
### Spicy Cod
If you like a little heat, add more red pepper flakes to the salsa or use a spicy olive oil. You can also add a pinch of cayenne pepper or a chopped jalapeño to the salsa for an extra kick.
### Mediterranean Flair
Add a handful of crumbled feta cheese to the salsa before baking for a Mediterranean-inspired twist. You can also add some sun-dried tomatoes or artichoke hearts to the salsa for added flavor and texture.
### Lemon Herb Cod
Omit the tomato olive salsa and instead, drizzle the cod fillets with olive oil, lemon juice, and a mixture of fresh herbs like dill, parsley, and thyme. Bake as directed.
Serving Suggestions
Baked cod with tomato olive salsa is a versatile dish that pairs well with a variety of sides. Here are some serving suggestions to create a complete and satisfying meal.
### Classic Sides
Serve the cod with a side of roasted vegetables, such as asparagus, broccoli, or Brussels sprouts. Quinoa, rice, or couscous are also excellent choices.
### Fresh and Light Options
For a lighter meal, serve the cod with a side salad or a simple green salad with a lemon vinaigrette. A slice of crusty bread is also a great addition for soaking up the flavorful salsa.
### Wine Pairing
A crisp white wine, such as Sauvignon Blanc or Pinot Grigio, pairs well with baked cod. The acidity of the wine complements the flavors of the salsa and enhances the delicate flavor of the fish.
Storing and Reheating Leftovers
If you have any leftovers, store them in an airtight container in the refrigerator for up to 2 days. Here are some tips for reheating.
### Reheating Options
The best way to reheat baked cod is in the oven. Preheat your oven to 350°F (175°C) and place the cod in a baking dish. Cover the dish with foil and bake for 10-15 minutes, or until heated through.
You can also reheat the cod in the microwave, but be careful not to overcook it. Place the cod on a microwave-safe plate and cover it with a paper towel. Microwave on medium power for 1-2 minutes, or until heated through.
### Tips for Maintaining Quality
To prevent the cod from drying out during reheating, add a tablespoon of water or broth to the baking dish before covering it with foil. You can also drizzle a little olive oil over the cod before reheating it in the microwave.
FAQ
Is cod a healthy fish to eat?
Yes, cod is a very healthy fish. It is low in fat and high in protein, vitamins, and minerals. It’s a good source of vitamin B12, selenium, and phosphorus.
Can I use frozen cod for this recipe?
Yes, you can use frozen cod. Just make sure to thaw it completely before cooking. Place the frozen cod in the refrigerator overnight or submerge it in cold water for faster thawing. Pat it dry before proceeding with the recipe.
How do I know when the cod is done?
Cod is done when it is opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
Can I make the tomato olive salsa ahead of time?
Yes, you can make the tomato olive salsa a few hours ahead of time. Store it in the refrigerator until ready to use. This will allow the flavors to meld together.
Can I grill the cod instead of baking it?
Yes, you can grill the cod. Preheat your grill to medium heat and lightly oil the grates. Place the cod fillets on the grill and cook for 3-5 minutes per side, or until cooked through. Be sure to keep a close eye on it to prevent sticking.
