Monday, January 26, 2015

Mediterranean Baked Cod

This one. This one is probably one of my favorites. And my son's favorites. You just have to love when your six year old's new favorite dinner is fish, right?

(Did I mention he's six now? When did this happen? He was just a tiny baby, wasn't he? Well, my little man just had a birthday and at least I can say that I'm handling this one better than I handled it when he turned five. Not sure why since six means he's officially a kid and not my baby anymore. How can he not be my baby anymore? How will I get through this?! Well, after I commented that he was getting so big, he proceeded to reassure me that no matter how old we both get, he'll be my baby forever. He knows just what to say to get to this momma's heart...)

Okay, mini meltdown over. Now I can get back to the recipe...

I created this one in about five minutes and I couldn't be happier with it. It smelled so good while it cooked, it tasted so amazing when it was done, and it was seriously so easy to make. Probably one of the easiest things I've ever made! It's full of so many interesting flavors and it's pretty darn good for you, too. So if you're looking for a way to cook up some fish that doesn't involve lots of oil and breadcrumbs or batter, I definitely recommend this one.

And if you're looking for a bit more protein, a can of chick peas or cannellini beans (rinsed and drained) would be a great addition!

Mediterranean Baked Cod
2 servings


Two 6 oz cod fillets, 1 - 1 1/2" thick
1 c cherry tomatoes, halved
2 tbsp capers
2 tbsp diced onions
1 clove garlic, minced
1 tsp white wine vinegar
1 tsp lemon juice
2 tsp extra virgin olive oil
1 tsp dried parsley
1/2 tsp dried oregano
1/8 tsp kosher salt
1/4 tsp pepper


1. Preheat oven to 400°.
2. Rinse fish and pat dry. Place in oven-safe dish that has been sprayed with non-stick spray.
3. Mix remaining ingredients together and spoon over fish.
4. Bake, uncovered, for 20 - 30 minutes (depending on how thick your fish is) or until fish flakes easily with a fork.

Per serving: Calories 221 | Total Fat 6g | Saturated Fat 1 g | Cholesterol 65mg | Sodium 511mg | Potassium 308mg | Total Carbohydrate 9g | Dietary Fiber 2g | Sugars 4g | Protein 32g

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