Roasted Cod with Olives and Tomatoes

Delight in the Mediterranean flavors of this Roasted Cod with Olives and Tomatoes, a dish that’s as simple to prepare as it is nutritious. This recipe combines tender, flaky cod with a medley of tomatoes and briny olives, all enhanced by fresh herbs and a light broth. It’s a perfect option for a quick, wholesome meal that supports heart health, inflammation reduction, and overall wellness.

Cod is a lean, high-protein fish that provides essential nutrients such as vitamin B12, iodine, and selenium, which are crucial for maintaining thyroid function, energy metabolism, and antioxidant defense. The mild flavor of cod makes it a versatile base that absorbs the rich flavors of the other ingredients, making every bite as delicious as it is beneficial for your health.

The assortment of grape and cherry tomatoes in this dish adds vibrant color and a burst of natural sweetness, along with a hefty dose of lycopene—a powerful antioxidant known for its role in supporting heart health and reducing the risk of chronic diseases. Tomatoes are also rich in vitamin C, which helps support immune function and enhances the absorption of iron from the cod.

Kalamata olives bring a briny depth to the dish, while also providing healthy monounsaturated fats that are known to support cardiovascular health and reduce inflammation. Olives are also rich in polyphenols, which help protect against oxidative stress and support overall cellular health. The combination of olives and tomatoes creates a flavorful, nutrient-dense base for the cod.

The dish is finished with fresh basil, adding a fragrant, herbaceous note that complements the other ingredients perfectly. Basil is not only flavorful but also packed with antioxidants and anti-inflammatory compounds, which further enhance the health benefits of this meal. If you’re looking to switch up the flavor profile, herbs like rosemary or thyme can be used as well, each bringing its own unique health benefits and flavors.

Roasted in a light vegetable broth with a touch of olive oil and garlic, this dish is a gluten-free, dairy-free option that’s both satisfying and supportive of your wellness goals. The broth adds moisture and depth, ensuring the cod remains tender and infused with the rich flavors of the olives, tomatoes, and herbs. Serve this Roasted Cod with Olives and Tomatoes as a light yet nourishing meal that’s perfect for any night of the week, offering a balance of nutrients that support heart health and overall vitality.

Servings: 4

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Roasted Cod with Olives and Tomatoes

Delight in the Mediterranean flavors of this Roasted Cod with Olives and Tomatoes, a dish that’s as simple to prepare as it is nutritious.

Ingredients

• 1 lb tomatoes assorted grape and cherry tomatoes
• 3 cloves garlic, chopped
• 2 Tbs olive oil
• 3/4 cup vegetable broth
• 1/2 cup kalamata olives, pitted
• 4 (6 ounce) cod filets
• 1/4 cup basil, chopped other herbs work well too! E.g. rosemary.

Instructions

1. Chop garlic.
2. Preheat oven to 375° F.
3. Place tomatoes and garlic in ovenproof dish with olive oil. Roast for 20 minutes.
4. Mix in olives and broth and nestle cod filets into mixture. Return to oven and bake for an additional 20-25 minutes [length of time will depend on thickness of fish].
5. Once fish is cooked through, remove from oven and garnish with basil.

Nutrition Facts

Calories

855.27

Fat

16.08 g

Sat. Fat

2.62 g

Carbs

7.33 g

Fiber

2.61 g

Net carbs

4.72 g

Sugar

3.47 g

Protein

161.67 g

Sodium

932.44 mg

Cholesterol

387 mg

Calcium

187.46 mg

Choline

597.34 mg

Folate

85.2 µg

Magnesium

306.19 mg

Potassium

4016.25 mg

Vitamin B12

8.19 µg

Vitamin B6

2.35 mg

Vitamin K

14.35 µg

Copper

0.36 mg

Manganese

0.34 mg

Vitamin B2

0.61 mg

Vitamin C

26.16 mg

Zinc

4.32 mg

Selenium

298.44 µg

Vitamin B1

0.74 mg

Vitamin B5

1.5 mg

Vitamin E

8.02 mg

Vitamin A

1511.9 IU

Vitamin B3

19.32 mg

Vitamin D

8.1 µg

Iron

4.32 mg

The nutritional information provided on this blog is for general informational purposes only and is based on data sourced from the US Department of Agriculture database. However, nutritional values can vary significantly depending on the specific brands, ingredients, and measurements used in your preparation. We strive to provide accurate information, but we make no guarantees regarding the accuracy, completeness, or reliability of any nutritional information presented.

Please note that the recipes and nutritional information provided

are not intended to replace professional dietary advice or treatment. Always

consult with a qualified healthcare professional or nutritionist before making

any changes to your diet, especially if you have any underlying health

conditions or dietary restrictions.

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