Cod with Lemon, Green Olive, and Onion Relish

Gluten Free
Dairy Free
Health score
55%
Cod with Lemon, Green Olive, and Onion Relish
45 min.
8
211kcal

Suggestions


Indulge in a delightful culinary experience with our Cod with Lemon, Green Olive, and Onion Relish. This dish is not only a feast for the eyes but also a celebration of fresh, vibrant flavors that will transport your taste buds to the Mediterranean coast. Perfect for lunch or dinner, this gluten-free and dairy-free recipe serves eight, making it an ideal choice for family gatherings or dinner parties.

The star of the show, skinless cod fillets, are gently roasted to perfection, ensuring a tender and flaky texture that pairs beautifully with the zesty relish. The relish, a harmonious blend of lemon segments, green olives, capers, and thinly sliced red onions, adds a refreshing contrast to the rich fish. With a hint of heat from dried red chiles and the aromatic touch of fresh parsley, this dish is a symphony of flavors that will leave your guests raving.

Not only is this recipe delicious, but it also boasts a health score of 55, making it a nutritious option for those mindful of their dietary choices. With just 211 calories per serving, you can enjoy a satisfying meal without the guilt. Prepare the relish ahead of time to allow the flavors to meld, and watch as this elegant dish becomes the highlight of your dining experience. Dive into this culinary adventure and savor every bite!

Ingredients

  • tablespoons capers drained chopped
  • 48 ounce filets skinless
  • 0.3 cup parsley fresh
  • servings pepper freshly ground
  •  optional: lemon 
  • 1.3 cups olive oil divided
  •  pepper dried red stemmed crushed
  • 0.5 small onion red very thinly sliced into rings

Equipment

  • bowl
  • oven
  • knife
  • baking pan
  • roasting pan

Directions

  1. Finely grate zest from lemons; set aside. Using a sharp knife, cut peel and white pith from lemons; discard. Working over a medium bowl, cut between membranes to release segments into bowl and squeeze membranes to release juices; discard membranes and any seeds. Set lemon segments aside.
  2. Combine onion and 1 teaspoon salt in a small bowl.
  3. Let sit 10 minutes. Squeeze onion to remove any excess liquid; add to bowl with lemon segments.
  4. Add olives, capers, reserved lemon zest, and 3/4 cup oil; season with salt and pepper and toss to combine. Cover relish and chill at least 4 hours.
  5. Preheat oven to 250°F. Bring relish to room temperature.
  6. Place cod in a large shallow baking dish or roasting pan and drizzle with remaining 1/2 cup oil.
  7. Add chiles and turn fish to coat; season with salt. Roast until just cooked through, 30–40 minutes.
  8. Transfer fish to a platter.
  9. Mix parsley into relish and spoon over fish.
  10. DO AHEAD: Relish (without parsley) can be made 1 day ahead. Keep chilled.

Nutrition Facts

Calories211kcal
Protein58.89%
Fat34.51%
Carbs6.6%

Properties

Glycemic Index
14.56
Glycemic Load
0.62
Inflammation Score
-6
Nutrition Score
15.490869739781%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Apigenin
4.07mg
Luteolin
0.58mg
Isorhamnetin
0.34mg
Kaempferol
2.71mg
Myricetin
0.42mg
Quercetin
5.16mg

Nutrients percent of daily need

Calories:211.19kcal
10.56%
Fat:8.02g
12.33%
Saturated Fat:1.18g
7.36%
Carbohydrates:3.45g
1.15%
Net Carbohydrates:2.42g
0.88%
Sugar:0.99g
1.1%
Cholesterol:73.14mg
24.38%
Sodium:149.66mg
6.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.78g
61.57%
Selenium:56.48µg
80.69%
Phosphorus:353.13mg
35.31%
Vitamin K:35.69µg
33.99%
Vitamin B12:1.55µg
25.8%
Vitamin C:19.1mg
23.15%
Vitamin B6:0.45mg
22.48%
Potassium:762.87mg
21.8%
Vitamin B3:3.59mg
17.93%
Magnesium:59.08mg
14.77%
Vitamin E:2.14mg
14.3%
Vitamin D:1.53µg
10.21%
Vitamin B1:0.15mg
9.69%
Vitamin B2:0.12mg
7.23%
Iron:1.02mg
5.69%
Zinc:0.82mg
5.48%
Folate:19.52µg
4.88%
Vitamin A:242.79IU
4.86%
Fiber:1.03g
4.13%
Calcium:39.8mg
3.98%
Copper:0.07mg
3.61%
Vitamin B5:0.33mg
3.3%
Manganese:0.06mg
3.01%
Source:Epicurious