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.
Mediterranean Baked Cod
- 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
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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