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Low Calorie Dinner: Baked Cod with Tomato and Olive Relish Recipe

Name: Low Calorie Dinner: Baked Cod with Tomato and Olive Relish Recipe
Total time: 28 min
Yield: 210 g
Ingredients: cod fillets 12 oz; cherry tomatoes 1 cup; pitted Kalamata olives 1 4 tbsp; red onion 0.25 cup; fresh parsley 0.25 cup; extra virgin olive oil 2 tsp; lemon juice 1 tbsp; garlic 1 clove; black pepper 0.25 tsp; kosher salt 0.25 tsp

Flaky white cod with a quick tomato and olive relish on top. Mediterranean, low calorie, elegant — the kind of dinner that makes eating light feel effortless.

Cook 28 min Difficulty EASY 215 kcal

#mediterranean #low carb #diabetic friendly #bariatric friendly

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Ingredients

Main ingredients

cod fillets 12 oz
cherry tomatoes 1 cup
pitted Kalamata olives 1 4 tbsp
red onion 0.25 cup
fresh parsley 0.25 cup

Seasonings/Sauce

extra virgin olive oil 2 tsp
lemon juice 1 tbsp
garlic 1 clove
black pepper 0.25 tsp
kosher salt 0.25 tsp

Nutrition summary

Carbohydrates 10 g 19%

Protein 31 g 58%

Fat 4 g 23%

Serving size 210g

Cooking steps

1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2

Pat cod fillets dry and place them on the prepared baking sheet. Season both sides with half of the salt and pepper.
3

In a mixing bowl, combine halved cherry tomatoes, sliced Kalamata olives, minced red onion, chopped parsley, minced garlic, olive oil, lemon juice, and the remaining salt and pepper. Toss gently to combine.
4

Spoon the tomato and olive relish evenly over the cod fillets, pressing lightly so it stays in place.
5

Bake in the center rack for 14–18 minutes, until the cod flakes easily with a fork but isn’t dry. Serve immediately with extra parsley if desired.

Personalized Q&A

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

The star ingredient is fresh cod fillets, which provide a delicate, flaky texture and serve as a light, protein-rich base for the Mediterranean topping.

Q. How do I keep the cod from overcooking and drying out?

Bake the cod at 400°F just until it flakes easily with a fork—usually 14 to 18 minutes. Avoid exceeding this time, as cod can quickly become dry due to its low fat content.

Q. What ensures the tomato and olive relish stays flavorful and moist?

Combining juicy cherry tomatoes, briny Kalamata olives, olive oil, and fresh lemon juice helps infuse moisture and bright flavor, which also helps protect the fish’s texture as it bakes.

Q. What is the calorie and macronutrient breakdown per serving?

Each serving provides about 215 kcal, with 10g carbohydrates (19%), 31g protein (58%), and 4g fat (23%), making this dinner both filling and light.

Low Calorie Dinner: Baked Cod with Tomato and Olive Relish Recipe

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