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
- 1Mince the fresh garlic and finely chop the fresh parsley; zest and juice the lemon. Pit the canned olives if not already done, then roughly chop them along with the anchovy into a coarse paste.
- 2In a medium bowl, combine the chopped olives, anchovy, minced garlic, parsley, lemon zest, lemon juice, red pepper flakes, and olive oil; stir until the tapenade is evenly mixed. Set aside.
- 3Pat the cod fillets dry with paper towels and arrange them in a single layer in a large skillet. Drizzle lightly with olive oil and season with garlic powder, salt, and pepper on both sides.
- 4Heat the skillet over medium-high heat for 1–2 minutes until shimmering, then carefully add the cod fillets. Cook for 4–5 minutes until the bottom is opaque and releases easily from the pan.
- 5Gently flip the cod and cook for another 3–4 minutes over medium-high heat until the fish is opaque throughout and flakes easily with a fork when tested at the thickest part.
- 6Divide the cooked cod fillets evenly among 4 airtight containers while still warm. Top each portion with an equal amount of the parsley olive tapenade.
- 7Allow the containers to cool to room temperature, then seal and refrigerate for up to 3 days.
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.
