Minimal Monday: Cod with Lemon and Olives

Healthy baked cod with lemon and olives

Cod with Lemon and Olives is a healthy, low fat and delicious 30 minute meal, and one of my favorites.  For a simple recipe it’s packed with flavor!

Baked Cod with Lemon and Olives

It’s no surprise that I love seasonal cooking, and January is one of the more complex (and short!) ‘seasons’ of the year.  Cooking during this time of year can be frustrating and exhilarating at the same time thanks to January’s split personality — it’s a dead-of-the-winter month that also happens to preside over the birth of a new year.  We want to eat warm and cozy foods, but we also know it offers us a brand new chance at eating better.  We’re already sick of casseroles, but it’s too early to be thinking about salads… Mother Nature, in her infinite wisdom, brings us beautiful citrus fruits to help us in our quest.  I think this Mediterranean style Cod with Lemon and Olives satisfies all of our conflicting January cravings to a ‘T’.

Baked fish with lemon and olives

Baked fish cooks quickly, so I usually feel confident labeling it a 30-minute meal.  The fish goes in a baking dish along with some white wine and lemon juice, which keeps it moist during the cooking, and also serves as a sauce.  I scattered olives, a few capers, some lemon zest, salt, pepper, and red pepper flakes over all.  A final drizzle of olive oil before it goes in the oven is all that’s left to do.  You can do this with most types of fish, but I usually try to find a thicker cut like halibut, sea bass, cod, swordfish, or salmon, rather than thin filets like sole, tilapia, or snapper.  I especially love cod because it is so tender, white, and flaky… it’s a really good foil for strong flavors and colors.

baked cod with lemon and olives ready for the oven

We like to eat this with couscous, which serves to sop up the extra sauce, but crusty bread would work,..so would roasted new potatoes.  It’s tangy, briney, and delicious.

Healthy baked cod with lemon and olives

Minimal Monday: Cod with Lemon and Olives

Yield: serves 2

Ingredients

  • 3/4 - 1 lb cod
  • 1/4 cup white wine
  • juice and zest of 1 lemon
  • 1 cup assorted olives
  • 1 to 2 Tbsp capers, drained
  • salt and freshly cracked black pepper
  • 1/2 tsp red pepper flakes
  • olive oil
  • fresh parsley

Instructions

  1. Set oven to 400F
  2. Lay out the fish in a pan with sides, or a casserole dish. Add the wine and lemon juice to the pan.
  3. Scatter the olives and capers around, then sprinkle everything with the salt and pepper, red pepper flakes, and zest.
  4. Drizzle with olive oil and bake for about 20-30 minutes until the fish flakes and is done through. The exact time will depend on your oven, and the thickness of your fish. Use your judgement, the fish is done when it is opaque throughout, and flakes when you cut it open.

Notes

This recipe is slightly adapted from Real Simple

http://theviewfromgreatisland.com/minimal-monday-cod-lemon-olives/

Want to adapt it?

  • How about some chopped fresh tomatoes, or halved cherry tomatoes mixed with the olives.
  • If you love garlic, add a minced clove or two.
  • Throw in some good feta cheese.
  • Thinly sliced red onion would add it a gentle kick.
  • Fresh dill, basil, thyme, or rosemary instead of parsley will emphasize the herby flavor.
  • Sliced or quartered artichoke hearts would be nice!
  • Add some very thinly sliced fennel will give a sweet anise flavor to the dish.
  • Lay the fish on a bed of sliced lemon to emphasize the citrus.
  • If you don’t want to use the wine, just increase the lemon and olive oil a bit.

healthy, low calorie, low carb, and paleo --- baked fish with lemon and olives is a fabulous way to eat well

How do you navigate the two faces of January in your kitchen?

 

27 Comments

  • Reply
    50+ Seafood Main Dish Recipes - Julie's Eats & Treats
    March 3, 2015 at 5:01 am

    […] Cod with Lemon and Olives […]

  • Reply
    Brooke
    January 28, 2015 at 11:47 am

    My 10-year-old daughter and I each made a cod recipe the other night, and this was my selection – it was DELICIOUS! So light and fresh. Her selection was cod with a parmesan, mayo, herb, and lemon topping – also super good! Thank you for continuing to inspire our dinners with your gorgeous photos and recipes!

    • Reply
      Sue
      January 28, 2015 at 12:13 pm

      What a fun idea, your daughter is getting such an early start cooking and eating healthy, I don’t know too many 10 year olds who would know what to do with cod!!

    • Reply
      Jennifer
      February 24, 2017 at 4:28 pm

      Ooh…I’m going to have to try both!

  • Reply
    Pure Ella
    January 27, 2015 at 10:23 am

    Stunning photos and recipe ;)
    I go back and forth from eating vegan to eating pescetarian so this is great to pin for those days ;) xox

    • Reply
      Sue
      January 27, 2015 at 11:51 am

      I’m with you…I could so easily give up meat, but not sure about fish…

  • Reply
    Angie@Angie's+Recipes
    January 15, 2015 at 9:10 pm

    You cook so well, Sue. I would have never thought of pairing fish with olives and I love it after seeing yours. The photos are so beautiful and appetizing.

  • Reply
    Kiran+@+KiranTarun.com
    January 14, 2015 at 9:02 pm

    I love seafood and this cod looks so summery and delicious!

  • Reply
    Cro Magnon
    January 12, 2015 at 10:44 pm

    We say on a weekly basis that we must EAT MORE FISH. I shall make a big sign and hang it in the kitchen.

  • Reply
    Dorothy at Shockingly Delicious
    January 12, 2015 at 5:28 pm

    Oh how elegant. I love all your tweak suggestions, too. Could I do them all at once? Wretched excess, but delicious!

    • Reply
      Sue
      January 12, 2015 at 6:12 pm

      Oooh, all at once is an idea :)

  • Reply
    Gerry @ Foodness Gracious
    January 12, 2015 at 4:18 pm

    Mmmm, simple fish dishes are just the best!! Great idea Sue

  • Reply
    Laura (Tutti Dolci)
    January 12, 2015 at 2:49 pm

    I love these fresh and clean flavors, so perfect for January!

  • Reply
    Amy
    January 12, 2015 at 2:28 pm

    May I please come to your house for dinner tonight? This looks SO GOOD!

  • Reply
    denise@magnoliaverandah
    January 12, 2015 at 2:06 pm

    So nice to see a fish recipe, and this one has all the flavours I love (including the wine) I don’t eat nearly enough fish.

  • Reply
    Meagan @ A Zesty Bite
    January 12, 2015 at 1:27 pm

    This cod recipe looks amazing and definitely something I want to try out.

  • Reply
    The Food Hunter
    January 12, 2015 at 1:17 pm

    This looks and sounds amazing!!

  • Reply
    fabiola@notjustbaked
    January 12, 2015 at 11:17 am

    Wow, this is really beautiful. It looks so delicious and pretty. I would eat it all!

  • Reply
    Tricia @ Saving room for dessert
    January 12, 2015 at 11:01 am

    I’ve been playing around with a soup that has olives in it and it’s funny that most don’t think about cooking with olives – mostly serving them cold. I love what you did with this dish – the fish looks amazing, flaky, soft, moist – I could really dig into this for any meal of the day!

    • Reply
      Sue
      January 12, 2015 at 11:36 am

      I’ve been cooking with olives a lot lately, I love their texture when they’re roasted or warmed.

  • Reply
    Brandon @ Kitchen Konfidence
    January 12, 2015 at 10:56 am

    I could just dive right into this. Love!!

  • Reply
    Maddie
    January 12, 2015 at 9:51 am

    What can I add instead of wine if I don’t use alcohol in cooking? Seafood stock?

    • Reply
      Sue
      January 12, 2015 at 10:05 am

      That’s so funny Maddie because I was puzzling over that while I was doing the ‘adaptations’ section. You could absolutely use seafood stock if you have some around. You could also just use a little more lemon and olive oil, and maybe some of the juice from the olives. Remember, too, that the alcohol will cook off pretty quickly, if you do use wine. Good luck, and let me know how it turns out!

  • Reply
    SallyBR
    January 12, 2015 at 8:35 am

    Beautiful recipe, I don’t cook cod often enough, I think it’s because I grew up with my Portuguese grandma cooking salt cod and the smell turned me off completely to that fish

    of course, cod is such a wonderful fish in its natural state – I should look for some and try your recipe

  • Reply
    Julia@Vikalinka
    January 12, 2015 at 5:00 am

    This cod looks crazy delicious and effortlessly low-fat! Yum! I am so making it this week. Cod is the only fish my family doesn’t complain about eating! :-)

    • Reply
      Sue
      January 12, 2015 at 7:30 am

      Cod is one of my favorites, too, especially in chowder, hope your family enjoys this Julia!

  • Reply
    Sam @ My Carolina Kitchen
    January 12, 2015 at 4:27 am

    Lemon and olives are a classic combination that always work. I tend to overlook cod and you’ve inspired me to give it a try. As always Sue, your food presentations are stunning.
    Sam

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