Baked Cod with Tomato-Olive Tapenade

    Baked Cod with Tomato-Olive Tapenade

    Flaky white fish topped with a Mediterranean relish for a low-calorie lunch.

    Word Recipe Kitchen

    Tested & verified by our culinary team

    25 minsEasy4 servings

    Nutrition per serving

    190

    Calories

    31g

    Protein

    4g

    Carbs

    5g

    Fat

    Ingredients

    • 1.5 lbsCod Fillets
    • 1 cupCherry Tomatoes
    • 1/2 cupKalamata Olives
    • 2 clovesGarlic
    • 1/4 cupFresh Parsley

    Instructions

    1. 1

      Chop tomatoes, olives, garlic, and parsley together into a coarse relish.

    2. 2

      Place cod fillets on a lined baking sheet.

    3. 3

      Spread the tomato-olive mixture generously over the fish.

    4. 4

      Bake at 400°F (200°C) for 12-15 minutes.

    5. 5

      Garnish with a squeeze of fresh lemon juice.

    Nutrition Facts

    Servings 4Serving Size 1

    Amount Per Serving

    Calories190

    % Daily Value *

    Total Fat 5g6%
    Saturated Fat 1.5g8%
    Trans Fat 0g
    Cholesterol 25mg8%
    Sodium 310mg13%
    Total Carbohydrate 4g1%
    Dietary Fiber 0g0%
    Sugars 0.6g
    Protein 31g62%
    Vitamin A 200 IUVitamin C 28 mgCalcium 45 mgIron 1.2 mg

    * Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

    💡 Tips for Baked Cod with Tomato-Olive Tapenade

    • • Use seasonal vegetables for maximum nutrition and flavor.
    • • Don't let garlic burn — add it after other aromatics and cook briefly.
    • • This is a great recipe for beginners — don't overthink it, just have fun!

    Frequently Asked Questions

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