When it comes to healthy, flavorful, and easy-to-make meals, Mediterranean Baked Cod is a true standout. This dish is a perfect combination of light, flaky fish baked with a delicious blend of olive oil, garlic, tomatoes, olives, and aromatic herbs. It embodies the essence of the Mediterranean diet—fresh, wholesome ingredients that nourish the body while bursting with flavor.
What makes this dish special is its balance of savory, tangy, and slightly sweet notes. The cod absorbs all the wonderful flavors of the sauce as it bakes, resulting in a moist and tender texture. Plus, it’s incredibly simple to prepare, making it a fantastic option for busy weeknights or elegant dinner gatherings. Whether you’re looking for a heart-healthy meal or just want to experience the fresh and vibrant flavors of the Mediterranean, this recipe will not disappoint.
Why You’ll Love This Mediterranean Baked Cod
-
Healthy & Nutritious – Packed with lean protein, healthy fats, and antioxidants.
-
Quick & Easy – Ready in under 30 minutes, perfect for busy nights.
-
Bursting with Flavor – A blend of garlic, tomatoes, olives, and herbs creates a rich taste.
-
Light Yet Satisfying – A great meal that leaves you full without feeling heavy.
-
One-Pan Meal – Minimal cleanup, making it a stress-free recipe.
Preparation Time and Yield
-
Prep Time: 10 minutes
-
Cook Time: 15 minutes
-
Total Time: 25 minutes
-
Yield: 4 servings
Nutritional Information (Per Serving)
-
Calories: 280 kcal
-
Carbohydrates: 8g
-
Protein: 35g
-
Fat: 12g
-
Fiber: 2g
-
Sugar: 3g
Ingredients for Mediterranean Baked Cod
-
4 cod fillets (6 oz each)
-
2 tablespoons extra virgin olive oil
-
3 cloves garlic, minced
-
1 cup cherry tomatoes, halved
-
½ cup Kalamata olives, pitted and sliced
-
1 teaspoon dried oregano
-
1 teaspoon dried basil
-
½ teaspoon red pepper flakes (optional)
-
1 teaspoon salt
-
½ teaspoon black pepper
-
½ cup vegetable or chicken broth
-
Juice of 1 lemon
-
2 tablespoons chopped fresh parsley
-
Lemon wedges, for serving
Step-by-Step Instructions for Mediterranean Baked Cod
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil or non-stick spray.
Step 2: Prepare the Sauce
In a medium bowl, mix the olive oil, garlic, cherry tomatoes, olives, oregano, basil, red pepper flakes, salt, and black pepper. Stir well to combine and let the flavors blend.
Step 3: Arrange the Cod in the Baking Dish
Place the cod fillets in the prepared baking dish, leaving space between each piece. Pour the broth and lemon juice around the fish, helping to create a flavorful base.
Step 4: Top the Cod with the Tomato Mixture
Spoon the tomato and olive mixture evenly over each cod fillet, making sure to distribute it well so every bite is packed with flavor.
Step 5: Bake the Cod
Transfer the dish to the preheated oven and bake for 12-15 minutes, or until the cod flakes easily with a fork. The internal temperature should reach 145°F (63°C).
Step 6: Garnish and Serve
Remove the dish from the oven and sprinkle with fresh parsley. Serve with lemon wedges for an extra burst of freshness. Enjoy immediately!
Ingredient Background
Cod is a mild, flaky white fish that is widely loved for its delicate texture and ability to absorb flavors beautifully. Native to both the Atlantic and Pacific Oceans, cod has been a staple in Mediterranean cuisine for centuries. Its light and slightly sweet taste pairs perfectly with the bold flavors of tomatoes, olives, and citrus. Plus, it’s packed with lean protein, vitamin B12, and omega-3 fatty acids, making it an excellent choice for heart health.
Olives, particularly Kalamata olives, bring a briny and slightly tangy depth to this dish. Grown in Greece, these dark purple olives have a meaty texture and a naturally rich flavor. Not only do they add complexity to the dish, but they’re also high in healthy monounsaturated fats and antioxidants, which support overall wellness.
Lemon juice plays a key role in brightening the flavors of Mediterranean dishes. Its acidity cuts through the richness of the olive oil and enhances the natural sweetness of the tomatoes. Lemons are also a great source of vitamin C, which helps boost the immune system and improve iron absorption.
Technique Tips for Mediterranean Baked Cod
One of the most important aspects of cooking cod is preventing it from drying out. Since cod is a lean fish, it doesn’t have much fat to keep it moist, so it’s crucial to monitor the cooking time carefully. Overcooked cod becomes tough and rubbery, while properly cooked cod remains tender and flaky. The best way to check doneness is by gently pressing the fish with a fork—if it flakes easily, it’s ready!
To ensure a flavorful dish, allow the tomato and olive mixture to sit for at least 5 minutes before spooning it over the cod. This resting time helps the ingredients meld together, creating a more balanced taste. If you have extra time, let the mixture sit for 15-20 minutes for an even deeper infusion of flavor.
For a perfectly baked cod, use a baking dish that’s just large enough to hold the fillets without excessive space around them. This helps the fish cook evenly and allows the juices to concentrate, resulting in a more flavorful and tender final dish. If the dish is too large, the sauce may spread too thin, leading to dry fish.
Alternative Presentation Ideas
If you’re looking to serve this dish in a unique way, try wrapping the fish in parchment paper for a Mediterranean-style en papillote. This technique locks in moisture and infuses the fish with all the delicious flavors of the sauce. Simply place each cod fillet on a piece of parchment paper, spoon the tomato mixture on top, fold the paper into a pouch, and bake. When opened, the steam releases an irresistible aroma!
For a more rustic presentation, consider serving the cod in a skillet directly from the oven. Using a cast-iron or ceramic baking dish allows the fish to retain heat longer, keeping it warm throughout the meal. Garnish with extra fresh herbs and lemon slices for an eye-catching finish.
Another great option is to flake the baked cod and serve it over a Mediterranean grain bowl. Use a base of quinoa, farro, or couscous, then add chopped cucumbers, feta cheese, and a drizzle of tahini dressing. This transforms the dish into a hearty and satisfying meal while keeping the fresh Mediterranean flavors intact.
Freezing and Storing Mediterranean Baked Cod
For leftovers, store the cod in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven at 300°F (150°C) for about 10 minutes, or until warmed through. Avoid microwaving, as it can dry out the fish and make it rubbery.
If you’d like to freeze this dish, it’s best to freeze the uncooked fillets along with the prepared tomato and olive mixture. Place everything in a freezer-safe bag or container, removing as much air as possible before sealing. When ready to cook, thaw overnight in the refrigerator, then bake as directed. This method helps preserve the texture and prevents the fish from becoming too dry.
For freezing fully cooked cod, let it cool completely before placing it in an airtight container. It will stay fresh for up to 2 months in the freezer. When reheating, thaw in the fridge overnight and warm in the oven at 300°F (150°C) to maintain its moisture.
Healthier Twist Ideas
To make this dish even healthier, consider swapping half of the olive oil with vegetable broth. This reduces the overall fat content while still maintaining moisture and flavor.
For an extra boost of fiber and protein, serve the cod over a bed of roasted chickpeas or steamed lentils instead of rice or pasta. These Mediterranean staples are highly nutritious and add a satisfying texture to the dish.
If you’re watching your sodium intake, use low-sodium vegetable broth and rinse the olives thoroughly before adding them to the dish. You can also opt for green olives, which tend to have a milder flavor compared to Kalamata olives.
Serving Suggestions for Events
For a romantic dinner, pair Mediterranean Baked Cod with a glass of sparkling water infused with fresh mint and citrus. Serve it alongside grilled asparagus and a side of herbed quinoa for a well-balanced and elegant meal. The light and fresh flavors make this an excellent choice for a special evening.
If you’re preparing this dish for a family dinner, consider making a large batch in a casserole-style dish and serving it with warm pita bread or crusty whole wheat bread. The sauce is perfect for dipping, making it a fun and interactive meal for the whole family. Adding a side of tzatziki or hummus enhances the Mediterranean theme.
For a summer gathering or outdoor BBQ, serve this cod with a refreshing Mediterranean salad made with cucumbers, red onions, feta cheese, and a lemon-oregano dressing. Light and fresh, this combination is perfect for warm weather and pairs well with grilled vegetables.
Frequently Asked Questions (FAQs)
1. Can I use frozen cod for this recipe?
Yes! Just make sure to thaw it completely in the refrigerator before cooking to ensure even baking.
2. Can I substitute cod with another fish?
Absolutely! Halibut, sea bass, tilapia, or haddock all work well in this recipe.
3. How can I make this dish dairy-free?
This recipe is naturally dairy-free, so no modifications are needed.
4. What if I don’t have Kalamata olives?
You can use green olives, black olives, or capers for a similar briny flavor.
5. Can I make this dish spicy?
Yes! Increase the red pepper flakes or add a pinch of cayenne pepper for extra heat.
6. What’s the best side dish for Mediterranean Baked Cod?
A simple Greek salad, roasted potatoes, or couscous pairs beautifully with this dish.
7. How do I prevent the fish from sticking to the baking dish?
Lightly coat the dish with olive oil or non-stick spray before adding the cod.
8. Can I cook this on the stovetop instead?
Yes! Sear the cod in a skillet over medium heat for about 4-5 minutes per side, then add the tomato mixture and simmer for a few minutes.
9. Can I meal prep this recipe?
Yes! Prepare the tomato and olive mixture ahead of time and store it in the fridge for up to 2 days.
10. How do I store leftovers?
Keep leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in the oven at 300°F (150°C).
Conclusion
This Mediterranean Baked Cod is the perfect balance of light, fresh, and satisfying flavors. With its tender, flaky texture and vibrant tomato-olive topping, it’s an easy way to bring the taste of the Mediterranean to your table.
Whether you’re cooking for a special occasion, a family dinner, or meal prep, this dish delivers bold flavors with minimal effort. Try it today and enjoy a healthy, restaurant-quality meal at home!
Mediterranean Baked Cod
- Total Time: 25 minutes
- Yield: 4 servings 1x
Ingredients
- 4 cod fillets (6 oz each)
- 2 tablespoons extra virgin olive oil
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- ½ cup Kalamata olives, pitted and sliced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon red pepper flakes (optional)
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ cup vegetable or chicken broth
- Juice of 1 lemon
- 2 tablespoons chopped fresh parsley
- Lemon wedges, for serving
Instructions
Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil or non-stick spray.
In a medium bowl, mix the olive oil, garlic, cherry tomatoes, olives, oregano, basil, red pepper flakes, salt, and black pepper. Stir well to combine and let the flavors blend.
Place the cod fillets in the prepared baking dish, leaving space between each piece. Pour the broth and lemon juice around the fish, helping to create a flavorful base.
Spoon the tomato and olive mixture evenly over each cod fillet, making sure to distribute it well so every bite is packed with flavor.
Transfer the dish to the preheated oven and bake for 12-15 minutes, or until the cod flakes easily with a fork. The internal temperature should reach 145°F (63°C).
Remove the dish from the oven and sprinkle with fresh parsley. Serve with lemon wedges for an extra burst of freshness. Enjoy immediately!
- Prep Time: 10 minutes
- Cook Time: 15 minutes
Nutrition
- Calories: 280
- Sugar: 3g
- Fat: 12g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 35g