
Mediterranean
Baked Cod with Olive Tapenade
Flaky baked cod topped with a homemade olive, garlic, and herb tapenade.
~407 kcalper serving~56g protein~2g carbs~20g fat
Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 1.
Ingredients
- 1 Cod fillet
- 1/4 cup Olives
- 1 Garlic clove
- 1 tbsp Parsley
- 1 tbsp Olive oil
- 1/2 Lemon
Cooking Steps
Preheat oven to 180°C.
Blend olives, garlic, parsley, olive oil, lemon.
Top cod with mixture and bake for 12-15 mins.
Plant & Growing Tips
Olives
- Plant olive trees in full sun and well-drained, Mediterranean-type soil.
- Protect young trees from frost in areas where temperatures drop below freezing.
- Water regularly when young, then reduce frequency as they become drought-tolerant once established.
Garlic
- Plant individual cloves point-up 2 inches deep in well-drained soil in late autumn or early spring.
- Choose a sunny location and ensure consistent moisture during bulb development in spring.
- Space cloves 4-6 inches apart in rows 12 inches apart.
Parsley
- Sow seeds directly in spring after the last frost in a location with partial shade and moist soil.
- Parsley can be grown successfully in pots on a windowsill for easy kitchen access.
- Keep soil consistently moist, especially during germination, which can be slow.
Lemons
- Grow lemon trees in large containers in full sun, bringing them indoors before the first frost in cooler climates.
- Provide well-drained, slightly acidic soil and consistent watering, especially during dry spells.
- Fertilize regularly with a citrus-specific fertilizer to support healthy growth and fruit set.
Natural Pest Control
- Monitor olive trees for olive fruit fly and use traps or kaolin clay sprays if infestations occur.
- Rotate garlic crops each year to prevent the buildup of soil-borne pests like nematodes.
- Plant marigolds near parsley to deter aphids and other common pests.
- Spray lemon trees with insecticidal soap or neem oil to control aphids and scale insects.
Harvest
Olives
- Harvest green olives when firm and fully sized for brining, typically in early autumn.
- Wait until olives turn purple-black for oil production or a milder brined flavor, usually later in autumn.
Garlic
- Harvest garlic when the bottom third of the leaves have yellowed and dried, but there are still 5-6 green leaves.
- Gently loosen the soil around the bulbs with a fork before pulling them up to avoid damage.
Parsley
- Harvest parsley by cutting the outer stems at the base once plants have several sets of true leaves.
- Regular harvesting encourages new growth and prevents the plant from bolting.
Lemons
- Pick lemons when they are fully yellow, firm to the touch, and feel heavy for their size.
- Use pruning shears to cut the stem just above the fruit, leaving a small piece of stem attached.











