Irresistible Low-Calorie Sheet Pan Cod with Olives & Feta

Low-Calorie Sheet Pan Cod with Olives and Feta is a dish that sings to your senses; imagine the flaky perfection of cod, bathed in a zesty olive oil and crowned with tangy feta. The rich flavors mingle with the vibrant colors of olives, creating a masterpiece that’s as pleasing to the eye as it is to the palate.

This dish has become my go-to during busy weeknights when I want something quick yet impressive. It’s perfect for those evenings when you need comfort food without the guilt, leaving you feeling satisfied but not stuffed.

I remember making this dish for my friends on game night, and everyone was raving about it! The combination of flavors had them asking for seconds.

Essential Ingredients

Here’s what you’ll need to make this delicious dish:

• Cod Fillets: Fresh or frozen works; just ensure they are thawed for even cooking.

• Olive Oil: Use extra virgin for a richer flavor that enhances the dish.

• Black Olives: Kalamata olives add a burst of flavor; pitted makes preparation easier.

• Feta Cheese: Crumbled feta provides a creamy texture and tanginess; opt for good quality.

• Lemon Juice: Freshly squeezed lemon juice brightens the flavors beautifully.

• Garlic Cloves: Fresh garlic brings out the best in your cod; use minced for ease.

• Fresh Herbs (Parsley or Oregano): Add these at the end for freshness; they elevate the whole dish.

• Salt and Pepper: Essential seasonings to enhance all other flavors.

The full ingredients list, including measurements, is provided in the recipe card directly below.

How to Make Low-Calorie Sheet Pan Cod with Olives and Feta

Prepare Your Oven and Baking Sheet: Preheat your oven to 400°F (200°C) while lining a baking sheet with parchment paper to prevent sticking. This step ensures your cod cooks evenly.

Season Your Cod Fillets: Place your cod fillets on the prepared sheet and drizzle them generously with olive oil. Sprinkle salt, pepper, and minced garlic over them to create a flavorful base.

Add Your Olives and Feta: Scatter black olives around the cod fillets, then sprinkle crumbled feta cheese generously on top. These ingredients will meld together beautifully as they bake.

Squeeze Lemon Juice Over Everything: Squeeze fresh lemon juice over everything before popping it in the oven. This adds acidity that balances out richness while enhancing overall flavor.

Bake Until Flaky Perfection!: Bake in preheated oven for about 15-20 minutes until the cod flakes easily with a fork and turns opaque. Keep an eye on it to avoid overcooking!

Finish With Fresh Herbs: Once out of the oven, sprinkle freshly chopped parsley or oregano over your masterpiece before serving. This final touch adds freshness that elevates every bite.

This delightful Low-Calorie Sheet Pan Cod with Olives and Feta takes minimal effort but offers maximum impact on taste buds! Perfectly flaky fish paired with salty olives and creamy feta makes dinner feel like a feast without weighing you down. Enjoy!

Perfecting the Cooking Process

To achieve perfect results, start by preheating your oven to 400°F (200°C). While it heats, prepare the cod and veggies. Season everything generously before arranging them on the sheet pan. Bake for about 20 minutes until the fish flakes easily with a fork.

Add Your Touch

Feel free to swap out the olives for capers if you love a tangy twist. Toss in some cherry tomatoes for extra color and sweetness. A sprinkle of fresh herbs right before serving elevates the dish beautifully!

Storing & Reheating

Store leftover cod in an airtight container in the fridge for up to three days. To reheat, place it back in a preheated oven at 350°F (175°C) for about 10 minutes until warmed through. Avoid microwaving to preserve texture.

Cooking this dish reminds me of the time my friends couldn’t believe I made such a gourmet meal on a Tuesday night! They kept asking how I managed to make something so healthy taste so good.

FAQ

Can I use frozen cod for this recipe?

Absolutely! Just make sure to thaw it completely before cooking. Frozen cod can be just as flavorful as fresh when prepared properly. Thaw overnight in the fridge or under cool running water just before cooking.

What can I serve with Low-Calorie Sheet Pan Cod?

This dish pairs wonderfully with quinoa or brown rice for added fiber and nutrients. You can also serve it alongside a fresh garden salad or steamed vegetables to keep it light and nutritious.

How do I know when my cod is done cooking?

The cod is perfectly cooked when it flakes easily with a fork and has an internal temperature of 145°F (63°C). Use a food thermometer if you’re unsure; it’s worth it to avoid overcooking!

Can I substitute other fish instead of cod?

Certainly! Other white fish like tilapia or halibut work well too. Just adjust cooking times slightly based on thickness, as different fish may cook at varying rates.

Conclusion for Low-Calorie Sheet Pan Cod with Olives and Feta

In summary, this Low-Calorie Sheet Pan Cod with Olives and Feta is not just easy but also incredibly delicious! With its simple preparation steps, customizable options, and straightforward storage instructions, it’s perfect for busy weeknights or impressing guests effortlessly. Enjoy making this dish again and again while basking in compliments from your family!