Baked Cod with Tomato-Olive Relish & Herbed Bulgur

This Mediterranean-inspired dish brings together the delicate, flaky texture of baked cod with a vibrant tomato-olive relish that bursts with sunshine flavors. The combination of juicy tomatoes, briny olives, fresh herbs, and a hint of garlic creates a relish that's both bright and savory, perfectly complementing the mild sweetness of the cod. This is the kind of meal that transports you to a seaside village along the Mediterranean coast, where fresh fish and simple, quality ingredients reign supreme. The herbed bulgur serves as the perfect foundation for this dish, soaking up the flavorful juices from both the fish and the relish. Bulgur, a staple grain in Mediterranean cuisine, cooks quickly and provides a nutty, wholesome base that's rich in fiber and nutrients. Infused with fresh parsley and a touch of lemon, it adds both substance and brightness to the plate. What makes this recipe truly special is its simplicity and balance. The cod bakes gently in the oven, requiring minimal hands-on time, while the relish comes together in minutes with no cooking required. It's a complete meal that adheres to Mediterranean Diet principles: lean protein, whole grains, healthy fats from olive oil, and plenty of vegetables and herbs. The result is a dinner that's as nourishing as it is delicious, proving that healthy eating never has to be boring or complicated.

Ingredients

• 4 filletscod fillets, about 6 oz each, patted dry
• 1 cupbulgur wheat, medium grain
• 1.5 cupsvegetable broth
• 2 cupscherry tomatoes, halved
• 1/2 cupkalamata olives, pitted and roughly chopped
• 3 clovesgarlic, minced
• 1/4 cupfresh parsley, chopped, divided
• 2 tbspfresh basil, chopped
• 4 tbspextra virgin olive oil, divided
• 1 wholelemon, zested and juiced
• 1 tbspred wine vinegar
• 1 tspsalt, divided
• 1/2 tspblack pepper, freshly ground, divided
• 1/2 tspdried oregano

Method

1. Preheat your oven to 400°F (200°C). 0:04
2. Bring the vegetable broth to a boil in a medium saucepan over high heat. 0:05
3. Once boiling, stir in the bulgur wheat, remove from heat, cover with a lid, and let stand for 12-15 minutes until the liquid is absorbed and the bulgur is tender. 0:06
4. While the bulgur is soaking, prepare the tomato-olive relish. In a medium bowl, combine the halved cherry tomatoes, chopped Kalamata olives, minced garlic, half of the chopped parsley, chopped basil, 2 tablespoons of olive oil, lemon juice, red wine vinegar, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. 0:06
5. Toss the relish ingredients together until well combined and set aside to let the flavors meld. 0:04
6. Pat the cod fillets dry with paper towels and season both sides with the remaining 1/2 teaspoon salt, 1/4 teaspoon black pepper, and the dried oregano. 0:05
7. Drizzle 1 tablespoon of olive oil in a baking dish large enough to hold the four cod fillets in a single layer. Place the seasoned cod fillets in the dish. 0:05
8. Spoon the tomato-olive relish evenly over the top of each cod fillet, distributing it generously. 0:05
9. Place the baking dish in the preheated oven and bake for 15-18 minutes, or until the cod is opaque throughout and flakes easily with a fork. The internal temperature should reach 145°F. 0:06
10. While the fish is baking, fluff the cooked bulgur with a fork and stir in the remaining parsley, lemon zest, remaining 1 tablespoon of olive oil, and adjust seasoning with additional salt and pepper if needed. 0:06
11. Divide the herbed bulgur among four plates, creating a bed for the fish. 0:04
12. Top each portion of bulgur with a cod fillet and spoon any remaining relish and pan juices from the baking dish over the fish. Serve immediately. 0:05