Mediterranean Baked Cod with Tomatoes and Olives
Flaky white cod baked in a fragrant Mediterranean sauce of tomatoes, olives, and capers—light, elegant, and incredibly high in protein.
PROTEIN 36g
CALORIES 264
P:E RATIO 13.6
TIME 28m
YIELD 4
P:E 13.6
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
4 cod fillets (about 170g / 6 oz each) FLAVOR
1 can (400g) diced tomatoes with juices PRODUCE
1/4 cup (25g) Kalamata olives, halved PRODUCE
2 tablespoons capers, drained FLAVOR
3 cloves garlic, minced FLAVOR
1 tablespoon olive oil FLAVOR
1 teaspoon dried oregano FLAVOR
1/2 teaspoon dried basil FLAVOR
1/2 teaspoon salt FLAVOR
1/4 teaspoon black pepper FLAVOR
1/4 teaspoon red pepper flakes FLAVOR
Fresh parsley and lemon wedges for serving FLAVOR
MEAL PREP LOGISTICS
- Storage: Store in airtight containers in the fridge for up to 3 days. Fish is best eaten within 2 days.
- Batching: Any firm white fish works here—halibut, sea bass, or even tilapia.
- Reheat: Gently reheat in the oven at 300°F for 8-10 minutes. Microwave with care—fish can overcook quickly.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 400°F (200°C).
02
HIGH HEAT SEAR
Heat olive oil in a large oven-safe skillet over medium heat. Sauté garlic for 30 seconds until fragrant.
03
THE MACRO PREP
Add diced tomatoes, olives, capers, oregano, basil, salt, pepper, and red pepper flakes. Simmer for 5 minutes until slightly reduced.
04
THE ASSEMBLY
Nestle cod fillets into the tomato sauce, spooning some sauce over the top of each fillet.
05
STEP 5
Transfer skillet to the oven and bake for 12-15 minutes until cod flakes easily with a fork.
06
STEP 6
Garnish with fresh parsley and serve with lemon wedges.