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Revitalize Your Heart: Healthy Baked Cod Recipe with Olive Tapenade

Heart-Healthy Baked Cod with Olive Tapenade

Delicious, Nutritious, and Heart-Friendly, All in One Dish!

Hello, NutriDelicians! Are you looking for a recipe that’s delicious, simple, and beneficial for your heart health? Well, the wait is over! I’ve got a heart-friendly recipe for you that not only tastes fantastic but also has various health benefits – a delicious Healthy Baked Cod Recipe with Olive Tapenade.

Cod fish is a lean white fish that’s high in protein and low in fat, making it a great choice for a heart-healthy diet. Paired with a homemade olive tapenade, rich in healthy fats, you’re getting a dish that tastes good and does good too!

A healthy baked cod recipe on a plate

So, whether you’re a seasoned home cook or just starting your culinary journey, this healthy baked cod recipe is sure to be a hit. Dive into this post and discover how you can easily whip up this heart-healthy, delicious dish in your own kitchen.

Heart-Healthy Baked Cod with Olive Tapenade

Revitalize Your Heart: Healthy Baked Cod Recipe with Olive Tapenade

This Healthy Baked Cod recipe with Olive Tapenade is a heart-friendly dish that balances the light, flaky texture of the baked cod with the robust, flavorful olive tapenade.
The dish is simple to prepare, yet delivers a sophisticated blend of flavors, perfect for a hearty lunch or dinner
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Prep Time 15 minutes
Cook Time 15 minutes
Course Main Course
Cuisine Mediterranean
Servings 4 Servings
Calories 260 kcal

Ingredients
  

  • 4 Cod Fillets
  • Salt and Pepper To Taste
  • 2 tbsp Olive Oil
  • 1 Cup Mixed Olives
  • 1 clove of garlic
  • Zest and juice of 1 lemon
  • 1 Small  handful of fresh parsley
  • 1 Small handful of fresh basil

Instructions
 

  • Preheat your oven to 200°C (approximately 390°F). Line a baking tray with parchment paper.
  • Place the cod fillets on the lined tray, drizzle with 1 tablespoon of olive oil, and season with salt and pepper.
  • Bake the fillets for about 15 minutes or until the fish flakes easily with a fork.
  • While the fish is baking, prepare the olive tapenade. In a food processor, combine olives, garlic, lemon zest, lemon juice, remaining olive oil, parsley, and basil.
  • Process until well combined but still chunky.
  • Once the fish is done, remove from the oven and top each fillet with a spoonful of the olive tapenade.
  • Serve hot and enjoy your heart-healthy meal!

Nutrition

Serving: 200gCalories: 260kcalCarbohydrates: 2gProtein: 36gFat: 11gSodium: 580mgFiber: 1g
Keyword Baked Cod, Gluten-Free, Heart-Healthy Recipe, Mediterranean Cuisine, Olive Tapenade
Tried this recipe?Let us know how it was!
  • Nutrition Facts

  • Amount per serving
  • Calories260
  • % Daily Value*
  • Total Fat11 g15.28%
  • Sodium580 mg25.22%
  • Total Carbohydrate2 g0.73%
  • Dietary Fiber1 g3.57%
  • Protein36 g72%

Healthy Baked Cod Recipe Benefits

This Healthy Baked Cod recipe is rich in lean protein and omega-3 fatty acids, which lies in its potential to promote brain health and cognitive function, support healthy skin, and aid in the body’s overall inflammatory response, contributing to a well-rounded and nourishing dietary choice.

Olive tapenade, with its mix of olives and olive oil, provides heart-healthy monounsaturated fats, known to help reduce levels of ‘bad’ LDL cholesterol and increase ‘good’ HDL cholesterol.

Moreover, the dish’s blend of flavorful herbs and spices not only enhances the taste but also adds a delightful aromatic element to the Healthy Baked Cod, making it a wholesome and satisfying choice for a well-rounded meal.

Healthy Baked Cod Recipe

This Healthy Baked Cod recipe with Olive Tapenade is perfect for family dinners, social gatherings, or a special date night. It’s also an excellent choice for health-focused meal prep.

It’s a great dish for anyone, especially those focusing on heart health, people with high cholesterol, or anyone following a Mediterranean diet.

Subscribe to the free NutriDelicious series for diverse health-targeted menus to aid your weekly dietary planning. Stay healthy, stay delicious!

Enjoy!

Let's make the world healthier, one share at a time!
dr. R. Hakeem
dr. R. Hakeem

Hey there! I'm Dr. Hakeem, your friendly world-explorer with a palate for all things delicious. I've got a knack for cooking up health-focused meals that make taste buds dance and bodies feel amazing. Ever tried a weight loss coffee that's also a delight to sip? Or a bedtime tea that tastes as dreamy as the sleep it'll give you? How about a belly-flattening smoothie that's more dessert than diet food? That's the NutriDelicious™ way! Trust me, you wouldn't want to pass up on a subscription.

19 Responses

  1. Just made this for dinner tonight and it was fantastic! The olive tapenade was just out of this world. Thanks, doc!

  2. OMG, this was sooooo good 😛 Absolutely loved it, thanks for the recipe 🙂

  3. Baked cod has always been a fav of mine. The olive tapenade was a nice touch.

  4. 5 stars
    This was super easy to make and tasted great. A definite keeper for my heart-healthy recipe collection!

  5. 5 stars
    Was looking for a heart-healthy recipe for my dad. This looks perfect! Will give it a try this weekend.

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