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Best Easy Merluzzo alla Casalinga Recipe

Name: Best Easy Merluzzo alla Casalinga Recipe
Total time: 40 min
Yield: 260 g
Ingredients: cod fillets 24 oz; Yukon Gold potatoes 2 cups; plum tomatoes 1.5 cups; kalamata olives (pitted) 0.5 cups; yellow onion 1 pieces; garlic cloves 3 cloves; extra virgin olive oil 2 tbsp; fresh parsley 2 tbsp; dried oregano 0.5 tsp; sea salt 1 tsp; black pepper 0.5 tsp

Home-style baked cod with potatoes, tomatoes, and olives is Italian weeknight simplicity. This high protein mediterranean dish is healthy, family-friendly, and perfect for weight loss and dash diets.

Cook 40 min Difficulty NORMAL 240 kcal

#mediterranean #DASH #high protein #diabetic friendly

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Ingredients

Main ingredients

cod fillets 24 oz
Yukon Gold potatoes 2 cups
plum tomatoes 1.5 cups
kalamata olives (pitted) 0.5 cups
yellow onion 1 pieces
garlic cloves 3 cloves

Seasonings/Sauce

extra virgin olive oil 2 tbsp
fresh parsley 2 tbsp
dried oregano 0.5 tsp
sea salt 1 tsp
black pepper 0.5 tsp

Nutrition summary

Carbohydrates 19 g 31%

Protein 29 g 48%

Fat 5 g 21%

Serving size 260g

Cooking steps

1

Preheat your oven to 400°F (200°C) and lightly oil a large baking dish for even roasting without sticking.
2

Slice the potatoes 1/4 inch thick to ensure they cook through; scatter them in the baking dish and toss with half the olive oil, half the salt, and pepper.
3

Top with sliced onions, halved tomatoes, and olives, layering for flavor blend, then sprinkle with oregano.
4

Nestle cod fillets over the vegetables, drizzle with remaining olive oil, season with remaining salt and pepper, and cover loosely with foil.
5

Bake covered for 20 minutes to steam the fish gently, then remove foil, increase heat to broil for 6–8 minutes until cod is opaque and flakes easily, and potatoes are golden around edges.
6

Remove from oven and finish with chopped parsley and minced garlic for fresh aroma, letting rest 3 minutes before serving to retain moisture.

Personalized Q&A

Q. What's the key ingredient in this Merluzzo alla Casalinga recipe?

The star ingredient is cod fillets, which define the dish's flavor and provide a lean, mild protein base. Cod's texture holds up beautifully to baking, complementing the roasted potatoes and savory olives in classic Italian fashion.

Q. Which seasoning gives this dish its Mediterranean character?

Extra virgin olive oil and fresh parsley both highlight the Mediterranean essence, while kalamata olives and oregano add briny and herbal notes. These simple, classic ingredients create authentic home-style flavor.

Q. How can I get perfectly cooked, moist cod with tender potatoes?

Bake the dish covered for the first 20 minutes to gently steam the cod and ensure the potatoes become tender. Finishing uncovered under the broiler crisps the edges without overcooking the fish. Letting it rest briefly after baking helps retain moisture.

Q. What is the nutritional breakdown per serving?

Each 260g serving contains about 240 kcal, with 19g carbohydrates (31% of calories), 29g protein (48%), and 5g fat (21%). It’s a high protein, lower-calorie, and Mediterranean meal ideal for balanced diets.

Best Easy Merluzzo alla Casalinga Recipe

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