Cod with Lemon, Green Olive, and Onion Relish

Gluten Free
Dairy Free
Health score
48%
Cod with Lemon, Green Olive, and Onion Relish
45 min.
8
223kcal

Suggestions


Indulge in a delightful culinary experience with our Cod with Lemon, Green Olive, and Onion Relish, a dish that perfectly balances fresh flavors and vibrant ingredients. This gluten-free and dairy-free recipe is not only healthy but also incredibly satisfying, making it an ideal choice for lunch or dinner. With a preparation time of just 45 minutes, you can easily impress your family and friends with a gourmet meal that feels like a special occasion.

The star of this dish is the tender, skinless cod fillets, which are roasted to perfection and drizzled with a luscious olive oil. The accompanying relish, a harmonious blend of zesty lemon segments, briny green olives, and piquant capers, adds a burst of flavor that elevates the dish to new heights. The addition of thinly sliced red onion and a hint of heat from dried chiles creates a delightful contrast that will tantalize your taste buds.

Not only is this recipe a feast for the senses, but it also boasts a caloric breakdown that is both nutritious and satisfying, with a significant protein content to keep you energized throughout the day. Whether you're hosting a dinner party or simply looking to enjoy a wholesome meal at home, this Cod with Lemon, Green Olive, and Onion Relish is sure to become a favorite in your culinary repertoire. Dive into this refreshing dish and savor the flavors of the Mediterranean!

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
  • 0.5 cup olive green coarsely chopped ( 24)

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

Calories223kcal
Protein55.54%
Fat37.67%
Carbs6.79%

Properties

Glycemic Index
14.56
Glycemic Load
0.62
Inflammation Score
-6
Nutrition Score
15.758260913517%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Apigenin
4.07mg
Luteolin
0.62mg
Isorhamnetin
0.34mg
Kaempferol
2.71mg
Myricetin
0.42mg
Quercetin
5.16mg

Nutrients percent of daily need

Calories:223.42kcal
11.17%
Fat:9.31g
14.32%
Saturated Fat:1.35g
8.43%
Carbohydrates:3.78g
1.26%
Net Carbohydrates:2.46g
0.9%
Sugar:1.04g
1.15%
Cholesterol:73.14mg
24.38%
Sodium:281.29mg
12.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.87g
61.74%
Selenium:56.56µg
80.79%
Phosphorus:353.47mg
35.35%
Vitamin K:35.81µg
34.11%
Vitamin B12:1.55µg
25.8%
Vitamin C:19.1mg
23.15%
Vitamin B6:0.45mg
22.61%
Potassium:766.41mg
21.9%
Vitamin B3:3.61mg
18.03%
Vitamin E:2.47mg
16.44%
Magnesium:60.01mg
15%
Vitamin D:1.53µg
10.21%
Vitamin B1:0.15mg
9.81%
Vitamin B2:0.12mg
7.26%
Iron:1.07mg
5.92%
Vitamin A:275.95IU
5.52%
Zinc:0.83mg
5.5%
Fiber:1.31g
5.24%
Folate:19.77µg
4.94%
Calcium:44.18mg
4.42%
Copper:0.08mg
4.11%
Vitamin B5:0.33mg
3.32%
Manganese:0.06mg
3.01%
Source:Epicurious