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Baked Cod with Olive Tapenade

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

  1. Preheat oven to 180°C.

  2. Blend olives, garlic, parsley, olive oil, lemon.

  3. 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.

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