Mediterranean Baked Cod with Cauliflower Pilaf

Name: Mediterranean Baked Cod with Cauliflower Pilaf
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 6 servings
Cuisine: Mediterranean
Ingredients: 6 cod fillets (6 ounce, skinless); 1.5 pound asparagus (trimmed); 5 tablespoon olive oil (extra virgin); 1 pint cherry tomato (halved); 0.5 cup Kalamata olive (pitted, halved); 3 clove garlic (minced); 2 tablespoon fresh oregano (chopped); 2 tablespoon fresh parsley (chopped); 1 lemon (thinly sliced); 1 teaspoon salt; 0.5 teaspoon black pepper (ground); 6 cup riced cauliflower; 1 yellow onion (small, minced); 1.5 cup chicken broth (low sodium); 2 tablespoon lemon juice (fresh)

Flaky cod fillets baked with bright cherry tomatoes, briny Kalamata olives, and fresh herbs, served alongside a savory cauliflower pilaf and crisp roasted asparagus.

Prep: 20 min
Cook: 25 min
Total: 45 min
Servings: 6
Cuisine: Mediterranean
Difficulty: Medium
Cost: $7.81/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Low-Carb
High-Protein
Low-Sugar

Ingredients

6 cod fillets (6 ounce, skinless)
1.5 pound asparagus (trimmed)
5 tablespoon olive oil (extra virgin)
1 pint cherry tomato (halved)
0.5 cup Kalamata olive (pitted, halved)
3 clove garlic (minced)
2 tablespoon fresh oregano (chopped)
2 tablespoon fresh parsley (chopped)
1 lemon (thinly sliced)
1 teaspoon salt
0.5 teaspoon black pepper (ground)
6 cup riced cauliflower
1 yellow onion (small, minced)
1.5 cup chicken broth (low sodium)
2 tablespoon lemon juice (fresh)

Instructions

Preheat oven to 400°F (200°C). Arrange the cod fillets in a single layer in a large baking dish. In a medium bowl, combine the halved cherry tomatoes, halved Kalamata olives, 2 cloves minced garlic, 2 tablespoons chopped fresh oregano, 2 tablespoons chopped fresh parsley, 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Toss gently to combine. Spoon the mixture over and around the cod fillets. Arrange lemon slices on top of the cod.
On a separate baking sheet, spread the trimmed asparagus spears. Drizzle with 1 tablespoon of olive oil and season with 1/4 teaspoon salt and 1/8 teaspoon black pepper. Toss to coat.
Place both baking dishes in the preheated oven. Bake for 12-18 minutes, or until the cod is cooked through and flakes easily with a fork, and the asparagus is tender-crisp.
While the fish and asparagus bake, prepare the cauliflower pilaf. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the minced yellow onion and cook for 3-4 minutes until softened. Add 1 clove of minced garlic and cook for 1 minute until fragrant.
Stir in the riced cauliflower and cook for 2 minutes. Pour in the chicken broth and bring to a simmer. Cover and cook for 5-7 minutes, or until the cauliflower is tender and the liquid is mostly absorbed. Stir in 2 tablespoons of fresh lemon juice, 1/4 teaspoon salt, and 1/8 teaspoon black pepper.
Serve the baked cod with the Mediterranean tomato and olive topping, alongside the cauliflower pilaf and roasted asparagus.

Notes

Ensure the cod fillets are of similar thickness for even cooking. Overcooked cod can become dry quickly. This dish is best enjoyed fresh due to the delicate nature of the fish.

Nutrition (per serving)

Calories: 380
Protein: 40 g
Carbohydrates: 14 g
Fat: 19 g
Fiber: 6 g
Sodium: 680 mg
Saturated Fat: 3 g
Sugar: 5 g
Cholesterol: 75 mg