Why You’ll Love Healthy Mediterranean Baked Cod: Quick & Easy Recipe
Cod is a lean, protein-rich fish that pairs beautifully with the bold, fresh flavors of the Mediterranean. This recipe is quick to prepare, requires minimal ingredients, and bakes all in one dish—making cleanup a breeze. The combination of juicy tomatoes, briny olives, and fragrant herbs adds depth without excess calories or fat.
ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
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4 cod fillets (about 6 ounces each)
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1 cup cherry tomatoes, halved
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1/2 cup Kalamata olives, pitted and sliced
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3 garlic cloves, minced
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2 tablespoons extra virgin olive oil
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1 tablespoon fresh lemon juice
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1 teaspoon dried oregano
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1/4 teaspoon red pepper flakes (optional)
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Salt and freshly ground black pepper to taste
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Fresh parsley or basil, chopped (for garnish)
directions
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Preheat your oven to 400°F (200°C).
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In a baking dish, arrange the cod fillets evenly.
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Scatter the cherry tomatoes, olives, and minced garlic around and on top of the fillets.
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Drizzle olive oil and lemon juice over everything.
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Sprinkle dried oregano, red pepper flakes (if using), salt, and pepper over the fish and vegetables.
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Bake uncovered for 15-18 minutes, or until the fish flakes easily with a fork and is opaque throughout.
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Garnish with chopped fresh parsley or basil before serving.
Servings and timing
Servings: 4
Preparation time: 10 minutes
Cooking time: 15-18 minutes
Total time: 25-28 minutes
Variations
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Substitute cod with other white fish like haddock, halibut, or tilapia.
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Add sliced bell peppers or zucchini for extra vegetables.
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Use fresh oregano or thyme if available for a more aromatic flavor.
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For a spicier version, increase red pepper flakes or add a dash of smoked paprika.
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Serve over couscous, quinoa, or with crusty whole-grain bread to complete the meal.
storage/reheating
Store leftover baked cod in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven at 300°F (150°C) for 10 minutes or until warmed through to avoid drying out the fish. Avoid microwaving, which can make the fish tough.
FAQs
Can I use frozen cod for this recipe?
Yes, just thaw the fillets completely before baking for even cooking.
Is this recipe suitable for a low-carb diet?
Yes, it’s naturally low in carbohydrates and high in protein.
Can I prepare this dish ahead of time?
You can prep ingredients in advance, but it’s best to bake the fish fresh for optimal texture.
What if I don’t have Kalamata olives?
You can substitute with green olives or omit them if preferred.
Can I use fresh garlic instead of minced?
Yes, finely chop or mince fresh garlic cloves before using.
How do I know when the cod is fully cooked?
The fish should flake easily with a fork and appear opaque in the center.
Can I double the recipe?
Yes, just use a larger baking dish and adjust cooking time slightly if needed.
What sides pair well with this baked cod?
Steamed vegetables, a fresh salad, or whole grains like quinoa or brown rice complement it well.
Is this recipe gluten-free?
Yes, it contains no gluten ingredients.
Can I add more herbs to the dish?
Absolutely! Dill, rosemary, or basil are great additions.
Conclusion
Healthy Mediterranean Baked Cod is a simple yet flavorful dish that brings wholesome ingredients together in a light, satisfying way. Perfect for busy evenings, it’s packed with nutrition and Mediterranean flair without requiring complicated preparation. This recipe is a great way to enjoy fresh fish with a healthy twist that everyone will love.
Healthy Mediterranean Baked Cod: Quick & Easy Recipe
This Healthy Mediterranean Baked Cod recipe is a quick and easy way to enjoy flaky, tender fish infused with vibrant Mediterranean flavors like tomatoes, olives, and herbs. Perfect for a nutritious weeknight dinner that’s both light and satisfying.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Total Time: 28 minutes
- Yield: 4 servings
- Category: Dinner
- Method: Baking
- Cuisine: Mediterranean
- Diet: Gluten Free
Ingredients
- 4 cod fillets (about 6 oz each)
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and sliced
- 1 small red onion, thinly sliced
- 3 garlic cloves, minced
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Preheat the oven to 400°F (200°C).
- In a baking dish, combine cherry tomatoes, olives, red onion, garlic, olive oil, lemon juice, oregano, smoked paprika, salt, and pepper. Toss to mix evenly.
- Place cod fillets on top of the vegetable mixture. Drizzle a little extra olive oil over the fish and season with additional salt and pepper.
- Bake uncovered for 15-18 minutes or until the cod is opaque and flakes easily with a fork.
- Garnish with fresh parsley before serving.
Notes
- Serve with steamed vegetables, quinoa, or crusty whole-grain bread.
- Swap cod for other firm white fish like haddock or tilapia if desired.
- For extra flavor, add capers or a splash of white wine to the baking dish.
