Seed Oil Free Mediterranean Baked Cod with Olives and Tomatoes
Bright cherry tomatoes, briny Kalamata olives, and punchy capers come together in a bubbling skillet sauce that practically begs to be sopped up with crusty bread. The cod fillets get rubbed down with a warm spice blend of smoked paprika, cumin, and turmeric before nestling right into that sauce, so every bite is deeply flavored all the way through. Extra virgin olive oil does all the heavy lifting here — no canola, no vegetable oil, no mystery blends — making this a clean, confident choice for anyone avoiding industrially processed seed oils. Starting the dish on the stovetop and finishing it in the oven means the fish cooks gently and evenly, hitting that perfect flaky, just-opaque texture without drying out. A squeeze of fresh lemon and a shower of parsley at the end keep everything tasting vibrant and alive. It's the kind of weeknight dinner that looks and tastes like you put in way more effort than you actually did.
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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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