Mediterranean Baked Cod Recipe
One of the many advantages of following a Mediterranean diet is that seafood is a regular part of your diet and also, there is a simplicity to the clean ingredients and plentiful vegetables used; this Mediterranean Baked Cod recipe certainly follows suit.
The star of the show is the cod, which is lightly dredged in seasoned flour then flash pan-seared to create a perfect crust. You then finish the cod in the oven where it’s topped with a buttery, lemon wine sauce and roasted with fresh cherry tomatoes and capers.
I like to top it with thin cut lemon slices or caramelized lemon halves which add even more lemon flavor to the fish. You can serve this over a bed of wild rice or buttery couscous or even with some roasted lemony potatoes for a complete meal. This is an easy and healthy weeknight meal that you can have on the table in under 25 minutes!
Cod is a super mild white fish that doesn’t have an overly fishy flavor, especially when it’s prepared the right way. This baked cod recipe takes on a bit of a Greek twist. The cod is lightly coated with a seasoned flour mixture with onion powder, garlic powder, paprika, and lemon zest.
Quickly seared, then baked with lemon juice, olive oil, and lots of minced garlic. You get a punch of garlic and lemon and a touch of briny capers flavor in the dish, but nothing fishy.
One of the things I love about Safeway’s seafood department is that they carry 5 oz frozen seafood fillets that you can buy, stick in the freezer and thaw just before you make a meal. The portions are perfect for one, or you can get as many as you plan to make.
- 1.5 lb Cod fillet pieces 4-6 pieces
- 5 garlic cloves peeled and minced
- 1/4 cup chopped fresh parsley leaves
- 1 cup cherry or grape tomatoes halved
- 2 tablespoons capers or olives
- 2 lemons one to top fish, one for the lemon sauce
Lemon Butter Sauce
- juice of 1 fresh lemon about 5 tablespoons
- 5 tablespoons extra virgin olive oil
- 2 tablespoons melted butter
- 1/2 cup white wine
- 1/3 cup all-purpose flour
- 3/4 teaspoon paprika
- 3/4 teaspoon onion powder
- 3/4 teaspoon garlic powder
- 3/4 teaspoon kosher salt
- 1/2 tsp black pepper
- Preheat Broiler
- Mix lemon juice, olive oil, and melted butter in a shallow bowl. Set aside
- In another shallow bowl, mix all-purpose flour, spices, lemon zest, salt and pepper.
- Gently squeeze liquid from thawed fish and pat fish fillet dry with paper towels.
- Dip fish in the lemon butter suace then dredge in the flour mixture. Shake off excess flour.
- Heat 2 tbsp olive oil in a cast iron skillet over medium-high heat (the oil should be shimmering). Sear fish on each side to give it some color and create a crisp breading (4 minutes per side).
- Add halved tomatoes and capers to the dish and top with thin lemon slices.
- To the remaining lemon butter sauce, add the white wine and minced garlic and mix. Drizzle all over the fish fillets and tomatoes in the pan.
- Broil in the heated oven for 7-9 minutes until the tomatoes are blistered and the cod flakes easily with a fork.
- Remove from heat and sprinkle with chopped parsley.
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