Mediterranean Baked Cod

Mediterranean Baked Cod is a light and flavorful dish featuring tender cod fillets baked with a medley of tomatoes, olives, garlic, lemon, and herbs. This easy one-pan meal is bursting with bright, savory Mediterranean flavors and is ready in under 30 minutes—perfect for a healthy, delicious dinner.

Why You’ll Love This Recipe

This dish is the perfect combination of simple preparation and bold flavor. It’s low in carbs, high in protein, and packed with heart-healthy ingredients. Plus, it’s made in one dish with minimal cleanup and can be paired with a variety of sides, from rice to roasted vegetables.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Cod fillets (fresh or thawed)
• Cherry tomatoes (halved)
• Kalamata olives (pitted and halved)
• Red onion (thinly sliced)
• Garlic (minced)
• Lemon (sliced and juiced)
• Olive oil
• Dried oregano
• Fresh parsley (chopped)
• Salt
• Black pepper
• Red pepper flakes (optional, for a touch of heat)

directions

1. Preheat the oven to 400°F (200°C).
2. Lightly grease a baking dish with olive oil or line it with parchment paper.
3. Place the cod fillets in the dish. Season with salt, pepper, and a drizzle of olive oil.
4. In a bowl, combine cherry tomatoes, olives, red onion, garlic, oregano, and a pinch of red pepper flakes. Toss with olive oil and lemon juice.
5. Spoon the tomato and olive mixture over and around the cod. Top with lemon slices.
6. Bake for 15–18 minutes, or until the fish flakes easily with a fork and is opaque throughout.
7. Garnish with fresh parsley and serve with extra lemon wedges.

Servings and timing

This recipe serves 4 people.
Prep time: 10 minutes
Cook time: 15–18 minutes
Total time: 25–30 minutes

Variations

• Substitute cod with another white fish like haddock, halibut, or tilapia.
• Add sliced zucchini or bell peppers for extra veggies.
• Crumble feta cheese on top before baking for added richness.
• Use capers instead of olives for a briny twist.
• Add a splash of white wine to the baking dish for depth of flavor.

storage/reheating

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven at 300°F (150°C) or in the microwave on low heat to avoid overcooking the fish. This dish is best enjoyed fresh and is not recommended for freezing, as the texture of the fish may change.

FAQs

Can I use frozen cod?

Yes, just be sure to thaw it completely and pat it dry before baking to prevent excess moisture.

How do I know when the cod is done?

It should be opaque and flake easily with a fork. The internal temperature should reach 145°F (63°C).

Can I use canned tomatoes?

Fresh cherry tomatoes are best, but you can use drained canned diced tomatoes in a pinch.

Is this recipe keto-friendly?

Yes, it’s low in carbs and fits well into a keto or low-carb diet.

What sides go well with Mediterranean baked cod?

Serve with rice, couscous, quinoa, roasted potatoes, or a fresh salad.

Can I make this dish ahead of time?

You can prep the ingredients ahead, but it’s best baked right before serving for optimal texture.

What if I don’t have Kalamata olives?

Use green olives or black olives as a substitute.

Can I add herbs?

Absolutely—try adding fresh thyme, dill, or basil for extra aroma and flavor.

Is this dish gluten-free?

Yes, all ingredients are naturally gluten-free.

What other proteins can I use?

This preparation also works well with shrimp, chicken breasts, or salmon.

Conclusion

Mediterranean Baked Cod is a quick, healthy, and flavorful recipe that brings the taste of the Mediterranean to your table with minimal effort. With juicy tomatoes, briny olives, and tender baked fish, it’s a dish that’s both nutritious and delicious—perfect for busy nights or when you’re craving something light and satisfying.

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