This healthy Mediterranean style baked cod is easy, fast, and an incredibly healthy dinner perfect for any night of the week. It’s a combination of perfectly cooked, flaky and tender cod. The fish is served over a medley of colourful veggies. What I love about this dish is that it’s a roasted fish dish plus veggies all in one. Besides the convenience of a one pan meal, both the fish and the vegetables roast together mingling their flavours as they cook side by side producing some very delicious pan juices. The recipe calls for a firm white fish, such as striped bass, halibut, or hake fillets but salmon would also work beautifully with this dish.
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For the Cod
1 lb (450 g) cherry tomatoes
One 14 oz (398 ml) can or jar of cooked artichoke hearts, drained and quartered
1 yellow or Orange bell pepper, stemmed, seeded and sliced
1 shallot, peeled and quartered
1 clove of garlic, peeled and chopped
½ cup of black olives
¼ cup of capers
3 tablespoons olive oil
Salt and pepper to taste
1 teaspoon oregano or Italian seasoning
½ teaspoon chili flakes
4 (½-lb / 220g) cod, halibut or hake fillets
Chopped fresh parsley
Freshly squeezed lemon juice
For the Gremolata sauce
2 cloves of garlic
2 tablespoons freshly squeezed lemon juice
4 tablespoons olive oil
Salt and Pepper
¼ teaspoon chili flakes
3 tablespoons chopped fresh parsley
Arrange a rack in the middle of the oven, then preheat it to 450°F
For the cod, in a medium size baking dish combine the tomatoes, artichokes, bell pepper, shallot, garlic, olives, and capers. Drizzle the veggies with 2 tablespoons of olive oil and seasoning with salt, pepper, chili flakes and oregano or Italian seasoning. Toss to combine and then roast on the middle rack of the oven for 12 minutes.
Remove baking dish from the oven, and REDUCE temperature to 410°F. Season the cod with salt and pepper, and drizzle it with remaining oil. Place the fillets over the vegetables in the baking dish. Roast on middle rack of the oven for a further 10-12 minutes, or until a thermometer inserted into the thickest part of the fish registers 125°F.
For the Gremolata Sauce (optional)
In a small bowl, stir to combine the garlic, lemon juice, and olive oil. Season with salt and pepper, then stir in the chili flakes and parsley.
To serve, plate the fish and roasted vegetables, then sprinkle them with the parsley, lemon juice, and sumac. Top the fish with the Gremolata sauce if using.