Apulian Cod with Cherry Tomato, Capers, Olives and Crushed Potatoes
A simple Apulian-style cod — fillet baked over crushed roasted potatoes with sweet-blistered cherry tomatoes, capers, olives, and a confit of softened onion and garlic. Cod is one of the densest natural sources of iodine the thyroid uses to build T4 and T3, and the dish leans into Puglia's farmer-fisherman tradition of layering pantry staples with a single fresh fish.
- Prep
- 8 min
- Cook
- 22 min
- Total
- 30 min
- Servings
- 1
Ingredients
- 1fillet (5.5 oz / 155g)cod, fresh or thawed
- 200gbaby potatoes, halved
- 100gcherry tomatoes, halved
- 12gsun-dried tomatoes, chopped
- 6(~25g pitted)kalamata olives, halved
- 35gonion, sliced thin
- 22gextra virgin olive oil (split)
- 2cloves (6g)garlic, sliced
- 10gcapers, drained and rinsed
- 1tsp (1g)dried oregano
- 1tbsp (15g)lemon juice
- 1tsp (2g)lemon zest
- 2tbsp (8g)parsley, chopped
- 1/4tsp (1.5g)sea salt
- 1/8tspblack pepper
Instructions
- 01
Heat the oven to 425°F (220°C).
- 02
Toss the halved baby potatoes with 1/2 tbsp of the olive oil, half the salt, and half the dried oregano. Spread on a small sheet pan and roast 18 minutes, flipping once at minute 10. After 10 minutes, lightly crush each potato with the back of a fork to expose the cut sides for further browning.
- 03
While the potatoes roast, heat 1 tbsp of olive oil in a small ovenproof skillet over medium heat. Add the sliced onion and a pinch of salt. Cook 4 minutes until softened.
- 04
Add the sliced garlic, sun-dried tomatoes, and capers. Cook 1 minute. Stir in the cherry tomatoes, kalamata olives, and the rest of the dried oregano. Simmer 2 minutes until the tomatoes start to release their juice.
- 05
Pat the cod fillet dry, season with salt and pepper, and nestle it into the tomato base. Spoon some sauce over the top. Drizzle with the remaining 1/2 tbsp olive oil. Slide the skillet into the oven for 10 minutes, until the cod flakes easily with a fork.
- 06
Remove the skillet from the oven. Drizzle with lemon juice. Plate alongside the crushed potatoes. Finish with lemon zest and parsley.
Nutrition (per serving)
- Calories
- 580kcal
- Protein
- 32g
- Carbs
- 42g
- Fat
- 28g
- Fiber
- 6g
- Selenium
- 45mcg
- Zinc
- 1.6mg
- Iron
- 3.5mg
- B12
- 1.2mcg
- Iodine
- 140mcg
- Sodium
- 780mg