Baked Cod with Parsley Olive Tapenade
This Baked Cod with Parsley Olive Tapenade delivers 33g protein and 381 calories per serving — a lean option for hitting daily targets without excess calories. Preps 4 servings in minimal time on the stovetop, fitting seamlessly into a lunch rotation. Ideal for cutting phases where you need high protein-to-calorie efficiency.
Ingredients
- •Cod, Fillet(680g)
- •Garlic powder(5g)
- •2 teaspoons kosher salt
- •1 Teaspoon Freshly Cracked Black Pepper, Plus More For Serving
- •Parsley, Fresh(240g)
- •Olives, Green, Canned, Pitted(80g)
- •Anchovy
- •Garlic
- •Lemon(15g)
- •Lemon Juice, Fresh(60g)
- •Red pepper flakes(8g)
- •Olive oil(80g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
Instructions
- 1Preheat oven for 450°F with a rack in the center position. Line a rimmed sheet pan with parchment.
- 2Place cod on the prepared sheet pan. Season with the garlic powder, 1 teaspoon salt, and ½ teaspoon pepper.
- 3Bake for about 10 minutes, or until the fish flakes easily with a fork.
- 4Meanwhile, in a medium bowl, combine parsley, olives, anchovy, garlic, lemon zest, lemon juice, remaining salt, red pepper flakes, remaining pepper, and olive oil.
- 5Top the cod with parsley olive tapenade and serve.
Nutrition — Per Serving
381
calories
33g
protein
25g
fat
- Carbohydrates
- 8g
- Saturated fat
- 3.5g
- Sodium
- 439 mg
- Dietary fiber
- 3.4g
4 servings per batch · ~292g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked Cod with Parsley Olive Tapenade have per serving?
Each serving contains 33g of protein and 381 calories with 25g fat and 8g carbs. The olive tapenade adds healthy fats compared to plain baked cod while maintaining strong protein content.
How long does Baked Cod with Parsley Olive Tapenade take to prep?
This recipe qualifies as quick prep and makes 4 servings in one batch on the stovetop. Mediterranean preparation keeps the cooking process efficient without extended prep steps.
Is Baked Cod with Parsley Olive Tapenade good for fat loss?
At 33g protein and 381 calories per serving, this recipe works well for fat loss by providing a lean protein base with added flavor complexity from the tapenade without excessive calories. The micronutrient density from the Mediterranean preparation supports satiety.
