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Mediterranean Baked Cod

Sue Mah, Level 12
Sue Mah
Made in just one dish with tomatoes, olives and onions, this is an easy and healthy weeknight dinner! And since the Mediterranean Diet recommends more fish and seafood instead of red meat, this recipe really embraces the best heart-healthy benefits of the cuisine – so many healthy omega-3 fats in this melt-in-your-mouth fish!

Cooking Recipe

Return to the program page of Mediterranean Eating: The Anti-Inflammatory Diet

Download the program guidebook for a printable ingredient list and recipe steps!

• 1 ½ pounds of cod fillet
• 1 small red onion
• 3 cloves of crushed garlic
• 1 pound of cherry tomatoes halved
• ¼ cup sliced black olives
• 2 tablespoons olive oil
• 1 teaspoon italian seasoning
• salt & pepper to taste
• ¼ cup white wine or water

• Start by preheating oven to 400°f
• Lightly grease a baking dish
• Prep the veggies
• Place the fish at the bottom of the dish
• Scatter the onion, garlic and tomatoes and olives around the fish
• Drizzle olive oil over everything
• Sprinkle the Italian seasoning and add salt and pepper to flavor
• Pour your water or wine into the baking dish
• Bake it for 15-20 minutes, or until the tomatoes and fish are cooked through

Mediterranean Baked Cod
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