Baked Cod with Tomato-Olive Tapenade and Fresh Parsley

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Moist cod fillets baked under a vibrant tapenade of sun-dried tomatoes, olives, and capers, finished with fresh parsley for a bright, Mediterranean-inspired entrée. This Mediterranean-inspired seafood recipe, ready in about 25 minutes, pairs cod fillets, olive oil, sun-dried tomatoes for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat the oven to 400°F (200°C) and lightly grease a baking dish with 1 tbsp olive oil.
  2. Step 2: In a medium bowl, combine 1/3 cup chopped sun-dried tomatoes, 1/3 cup chopped kalamata olives, 2 tbsp drained capers, 2 minced garlic cloves, 1 tbsp lemon juice, 2 tbsp olive oil, and 1/4 cup chopped fresh parsley. Stir until well mixed.
  3. Step 3: Pat 4 cod fillets dry and season both sides with 1 tsp salt and 1/2 tsp black pepper. Place them in the prepared baking dish.
  4. Step 4: Spoon the tomato-olive tapenade evenly over each cod fillet, pressing lightly to adhere.
  5. Step 5: Drizzle the remaining 1 tbsp olive oil over the top and bake for 12-15 minutes until the fish is opaque and flakes easily with a fork.
  6. Step 6: Remove from the oven and let rest for 2 minutes before serving garnished with additional fresh parsley if desired.

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