Mediterranean Baked Cod

September 16, 2019

Mediterranean Baked Cod

MEDITERRANEAN BAKED COD

Recipe By Seafood Crate

Mediterranean baked cod is a low-carb, low-calorie, and gluten-free but it’s certainly not flavour-free! The simple sauce is made with tomatoes, capers, and spices for a zesty yet bright and delicate fish dish.

INGREDIENTS

  • One ½ lb cod fillet
  • ⅓ cup extra virgin olive oil
  • 1 small red onion, finely chopped
  • 2 large tomatoes, diced
  • 10 garlic cloves, chopped
  • One ½ tsp organic ground coriander
  • 1 tsp all-natural sweet Spanish paprika
  • 1 tsp organic ground cumin
  • ½ tsp cayenne pepper (optional)
  • One ½ tbsp capers
  • Salt and pepper
  • ⅓ cup golden raisins
  • Juice of ½ lemon (add more if you'd like!)
  • Zest of 1 lemon
  • Fresh parsley or mint for garnish

DIRECTIONS 

  1. Prepare the tomato and capers sauce. In a medium saucepan, heat extra virgin olive oil over medium-high heat until shimmering but not smoking. Add onions, cook for 3 minutes until it begins to turn gold in color, tossing regularly. Add tomatoes, garlic, spices, pinch of salt (not too much) and pepper, capers, and raisins. Bring to a boil, then turn heat down to medium-low and let simmer for 15 minutes or so.
  2. Heat oven to 400° F.
  3. Pat fish dry and season with salt and pepper on both sides.
  4. Pour 1/2 of the cooked tomato sauce into the bottom of a 9 1/2″ x 13″ baking dish. Arrange the fish on top. Add lemon juice and lemon zest, then top with the remaining tomato sauce.
  5. Bake in 400°F heated-oven for 15 to 18 minutes or until fish is cooked through and flakes easily (do not over-cook). Remove from heat and garnish with fresh parsley or mint to your liking.
  6. Serve hot with Mediterranean grilled zucchini, Greek potatoes, or Lebanese rice.

FOOTNOTES

TIPS AND TRICKS 
  • Don’t omit the raisins thinking they’ll make the dish too sweet. They serve to counter-balance the acidity of the tomatoes and the capers.

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