Baked Cod with Olives, Capers & Tomato
30 minLow FODMAPGluten-freeOvenGut healthLess inflammationHormone balanceDairy-freePescatarianHigh proteinMediterraneanLow carbFollicular phase
Servings:
2
·
Ingredients
- —Cod fillets — 2 pc, 180 g each
- —Cherry tomatoes — 200 g
- —Black or Kalamata olives — 20
- —Capers — 1 tbsp
- —Olive oil — 2 tbsp
- —Zest of 1 lemon
- —Fresh oregano
- —Salt, pepper
Allergens
Contains fish
Method
- 01Heat your oven to 200°C — give it at least 10 minutes to fully preheat before you put the dish in.
- 02In a baking dish, combine the cherry tomatoes, olives and capers. Drizzle with olive oil, season with salt and pepper. Toss so everything is coated in oil.
- 03Lay the cod fillets on top of the vegetables. Sprinkle over the lemon zest and oregano — they give the dish its Mediterranean character.
- 04Bake for 18 minutes. To check the cod is done, press gently with a fork — the fish should flake apart easily. Rest for 3 minutes before serving so the juices settle.
Why this works
Cod supplies lean protein without excess saturated fat. Olives and olive oil provide oleic acid, a monounsaturated fat associated with heart health. Tomatoes contribute lycopene, an antioxidant whose absorption improves when cooked with a little fat.
Nutrition (per serving)
299
kcal
30.3g
protein
18.1g
fat
8g
carbs
2g
fiber
Always check product labels for allergens.