BHA & BHT Free Mediterranean Baked Cod with Olives and Tomatoes
Bright cherry tomatoes, briny Kalamata olives, and capers come together in a sizzling skillet to create a sauce that practically begs to be soaked up with crusty bread. The cod fillets get rubbed down with smoked paprika, cumin, and turmeric before nestling right into that bubbling tomato base, so every bite is deeply seasoned and incredibly moist. A squeeze of fresh lemon over the top before it hits the oven ties everything together with just the right amount of brightness. For anyone navigating BHA and BHT concerns, the challenge is often hidden preservatives lurking in spice blends, canned goods, and processed pantry staples — but this dish is built entirely from whole, fresh ingredients where you control exactly what goes in. Fresh garlic, whole cherry tomatoes, and extra virgin olive oil do all the heavy lifting here, with no need for anything that typically carries those additives. It's the kind of clean, flavor-forward cooking that proves you don't have to sacrifice anything to eat well. Serve it straight from the skillet with lemon wedges on the side and a shower of fresh parsley, and dinner looks as good as it tastes.
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Learn more →Ingredients
4 servings
- 4 cod fillets (6 oz each), about 1 inch thick
- 3 tbsp extra virgin olive oil, divided
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp smoked paprika
- ½ tsp ground cumin
- ¼ tsp ground turmeric
- 4 garlic cloves, thinly sliced
- 1 pint (10 oz) cherry tomatoes, halved
- ½ cup kalamata olives, pitted and halved
- 2 tbsp capers, drained
- ¼ tsp red pepper flakes (optional)
- 1 lemon, half juiced and half cut into wedges for serving
- ¼ cup fresh parsley, roughly chopped
Instructions
- 1
Preheat the oven to 400°F (205°C).
- 2
In a small bowl, combine the salt, black pepper, smoked paprika, cumin, and turmeric. Pat the cod fillets dry with paper towels, then rub both sides of each fillet with 1 tbsp of the olive oil and the spice mixture.
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