Baked Cod with Mediterranean Risotto
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Oooooh this recipe totally makes me feel like I’ve taken a trip to the Mediterranean!
It’s bold, flavorful, tangy, savoury and has a little “bite” to it from the parsley and chilli flakes. Plus, the baked cod just flakes apart on your fork! It’s a melt-in-your-mouth experience that tastes like you’re fine dining in the comfort of your own home. (Seriously - just look how amazing it looks on a plate!)
This is definitely a recipe to impress - whether you want to wow your partner or have people over - and works great any time of the year. It’s super cozy and heartwarming but is filled with fresh, tangy and bold flavours that work perfectly in the summertime.
And, did I mention it’s extremely healthy for you too!?
Although I’m not one to advocate for any particular diet (if you know me, you’ll know how often I stress that living a balanced, healthy lifestyle is not a one-size-fits-all approach), the Mediterranean diet is truly one of the most healthful, balanced and varied diets out there - and one I generally recommend for those who prioritize their overall quality of life and enjoyment of food.
This recipe totally fits the bill.
It’s rich in protein and healthy fats from the fish and oils, packed with veggies (like capers, celery, tomatoes and onions) and grains for a balanced nutrient and flavour profile that’s sure to not disappoint!
A few notes to make this recipe absolutely perfect:
Depending on your oven, you may have a different cook time for the fish. Since my oven is an older model, I find the top doesn’t get crispy or brown (as I prefer) unless I crank up the broiler for the last few minutes - so be sure to keep a watchful eye on your fish and adjust the cooking time as needed. You want the fish to be golden, flaky and fully cooked, but not hard and over-cooked.
If you want to perfectly time the fish with your risotto (instead of taking it out mid-way), I recommend putting your fish in at the same time as you add your rice. That way, when you’re waiting for the rice to cook, you can also wait for your fish, then remove them from the heat at the same time, plate and serve!
Grab all the recipe details below!
Baked Cod with Mediterranean Risotto
INGREDIENTS:
¾ cup of arborio rice
800g fresh or frozen cod
Sea salt and pepper (to taste)
1 tbsp extra virgin olive oil
1 lemon, cut into wedges
For the risotto:
1 tbsp, extra virgin olive oil
1 cup, chopped red onion
3 cloves garlic
1 celery stalk
1 can (28oz) of whole tomatoes
½ cup dry white wine
4 tbsp capers
½ cup kalamata olives, pitted
½ cup basil leaves, julienned
1 tsp, red pepper flakes
Salt and pepper (to taste)
TOOLS:
DIRECTIONS:
Preheat your oven to 400 degrees Fahrenheit.
Line a baking sheet with parchment paper, lay your fish overtop, then season with olive oil, salt and pepper.
Bake cod in the oven for around 10-12 minutes or until cooked through.
Meanwhile, bring a cast-iron skillet with a touch of olive oil to medium-high heat. Then, toss in your red onion, garlic and celery and cook until the veggies are softened.
Add peeled tomatoes (with the juices!) and, using the back of a spoon or spatula, crush the tomatoes until you have a rustic-looking tomato sauce. Turn up the heat and bring it to a boil. (About 5-6 minutes.)
Once boiling, add in the dried white wine, rice, capers and pitted kalamata olives. Note: At this point, your fish is likely fully cooked and out of the oven, resting. Turn down the heat to a simmer, stirring occasionally until the rice has absorbed most of the water.
Once the rice is fully cooked, turn off the heat completely, toss in parsley flakes, crushed red pepper, salt and pepper to your desired taste. Mix to combine.
Finally, you’re ready to plate! Take a generous helping of risotto onto your plate, top with cod and sprinkle a few added parsley leaves and crushed red pepper flakes on top. Serve with a wedge of lemon.
NUTRITION FACTS:
Serves 4
Calories per serving, 516
Fats, 17g
Carbohydrates, 40g
Protein, 47g
