Imagine enjoying a sumptuous meal that is not only delicious but also beneficial for your health. Look no further than this mouthwatering recipe for Baked Cod with Tomatoes and Olives, which follows the DASH Diet principles. Bursting with flavors from plump tomatoes and savory olives, this dish is a delightful way to incorporate heart-healthy ingredients into your diet. With its simple preparation and wholesome ingredients, this recipe is a must-try for anyone looking to savor a healthy and tasty meal.
Ingredients
To make this delicious and healthy baked cod dish, you will need the following ingredients:
Cod fillets
High in protein and low in fat, cod fillets are a nutritious choice for this recipe. Look for fresh, firm fillets at your local grocery store or fish market.
Cherry tomatoes
Cherry tomatoes not only add a burst of flavor to the dish but also provide essential vitamins and minerals. Choose ripe and juicy cherry tomatoes for the best taste.
Kalamata olives
The unique and savory taste of Kalamata olives adds a touch of Mediterranean flavor to this dish. These olives are packed with heart-healthy monounsaturated fats.
Garlic
Garlic is a versatile ingredient that adds a wonderful aroma and flavor to the baked cod. In addition to being delicious, garlic also offers several health benefits, including boosting the immune system.
Fresh basil
Fresh basil leaves add a refreshing touch to this recipe. Not only does basil enhance the taste, but it also contains antioxidants and has anti-inflammatory properties.
Olive oil
Olive oil is an essential ingredient in Mediterranean cuisine and is used for its heart-healthy properties. It helps to keep the cod moist while baking and enhances the overall flavor of the dish.
Lemon juice
The tangy and citrusy flavor of lemon juice complements the other ingredients in this recipe. Additionally, lemon juice adds a dose of Vitamin C to the dish.
Salt
A pinch of salt enhances the flavors of the dish and helps to balance the taste. Remember to use salt in moderation for a healthy meal.
Black pepper
Black pepper adds a hint of spiciness and depth to the dish. It also contains antioxidants and has antimicrobial properties.
Instructions
Now that you have gathered all the ingredients, let’s proceed with the step-by-step instructions to prepare and enjoy this flavorful baked cod dish.
Preheat the oven
Start by preheating your oven to 400°F (200°C). This temperature ensures that the cod cooks evenly and becomes tender and flaky.
Prepare the cod
Place the cod fillets on a baking sheet lined with parchment paper. Drizzle some olive oil on both sides of the fillets and season them with salt and black pepper. This simple seasoning allows the flavors of the cod to shine through.
Prepare the tomato and olive mixture
In a mixing bowl, combine the cherry tomatoes (halved), Kalamata olives (pitted and halved), minced garlic, chopped fresh basil, lemon juice, and a drizzle of olive oil. Gently toss the ingredients together until they are well coated.
Bake the cod
Spread the tomato and olive mixture evenly over the cod fillets. Make sure to cover the fillets completely with the mixture. Place the baking sheet in the preheated oven and bake for about 12-15 minutes, or until the cod is cooked through and easily flakes with a fork.
Serve and enjoy
Once the cod is baked to perfection, remove it from the oven and let it cool for a few minutes. Serve the cod fillets alongside the tomato and olive mixture. Garnish with some fresh basil leaves for an extra burst of flavor. This dish pairs well with a side of steamed vegetables or a fresh salad.
Nutritional Information
Before you indulge in this delicious baked cod dish, let’s take a look at its nutritional profile. The following information is for a typical serving size:
Calories
On average, this baked cod dish contains approximately 250 calories per serving. However, keep in mind that this value may vary depending on the size of the cod fillets and the amount of olive oil used.
Protein
Cod is a great source of protein, and a serving of this dish can provide about 30 grams of protein. Protein is essential for building and repairing tissues in the body.
Fat
This healthy baked cod contains minimal amounts of fat, primarily from the olive oil and olives. A serving usually contains around 10 grams of fat, with most of it being heart-healthy monounsaturated fats.
Carbohydrates
The cherry tomatoes in this recipe provide a small amount of carbohydrates. A serving typically contains about 10 grams of carbohydrates, making it a suitable choice for those following a low-carb or balanced diet.
Fiber
While the dish does not contain a significant amount of fiber, the tomatoes and olives do contribute a small amount. A serving typically provides around 2 grams of fiber.
Sodium
The sodium content may vary depending on the amount of salt added during preparation. On average, a serving of this baked cod dish contains approximately 400-500 milligrams of sodium.
Tips and Variations
To add more flavor and depth to your baked cod dish, here are a few tips and variations you can try:
Add capers for more flavor
If you enjoy a tangy and briny taste, consider adding capers to the tomato and olive mixture. These small, pickled flower buds pack a punch and add a delightful twist to the dish.
Substitute other white fish for cod
While cod is the star of this recipe, you can easily substitute it with other white fish varieties such as haddock or halibut. The cooking time may vary, so ensure you adjust it accordingly to achieve perfectly cooked fish.
Serve over a bed of quinoa or brown rice
For a more filling meal, serve the baked cod over a bed of cooked quinoa or brown rice. This adds fiber, protein, and complex carbohydrates to the dish, making it a wholesome and satisfying option.
Conclusion
Baked Cod with Tomatoes and Olives is a delightful and nutritious dish that brings together a harmonious blend of flavors. From the tender and flaky cod to the burst of tanginess from the tomatoes and olives, each bite is a treat for your taste buds. Whether you are following the DASH diet or simply looking for a flavorful and healthy meal, this recipe is sure to impress. So gather the ingredients, preheat your oven, and get ready to enjoy this delicious baked cod dish.
