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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First order, excellent products, very impressive

After I placed the order, Baz the manager called me personally to confirm & make sure my order is correct & if I'v any questions, excellent way to connect with his customers, he delivered personally all the way to my downtown condo...nice gentleman! You can track the delivery on the GPS app came with delivery notice in ur cell, so no need to stay home & worry if u gonna missed ur delivery. The order was packed in a strong cardboard box with top, bottom & 4 sides insulation wrap in plastic with pieces of ice in a plastic bag on top to keep my order fresh, the best insulated delivery box I even received. My order is fresh, excellent high quality tasty salomn & tuna Sashimi...I'd it for dinner, nothing else, very filling & satisfying...it was awesome because I ate all of it...lol, yummiest. I haven't try the salmon roe, rainbow trout & the crab meats, planning to stir fry with egg whites & green onion like an omelette, probably steam the trout Chinese style with salmon roe on top, over all 5 stars × 2 to: customer care service, packaging, delivery with a tracking app so u wouldn't missed ur delivery, excellent high quality products, u can't ask for anything more...highly recommended.

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We love seafood and Seafood Crate has given us such a huge opportunity to buy our seafood sustainably while enjoying such a huge variety.
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excellent service and great quality food

your seafood is fresh well packed.i really look forward to every meal the scallops were really nice...…….

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I was just trying to say that I loved your crab. I have enjoyed all of your products but this was superior to any crab meat I have bought anywhere else