Mediterranean Baked Cod

Why You’ll Love Mediterranean Baked Cod Recipe

You’ll love this recipe because:

• It’s quick and easy: the bulk of the work happens in one baking dish and can be ready in about 40 minutes.

• It packs big Mediterranean flavour: tomatoes, garlic, olives and capers provide a bright, briny backdrop that keeps the cod moist and tasty.

• It’s versatile and healthy: a great weeknight meal yet elegant enough to serve for guests—and full of whole ingredients that are good for you.

Ingredients

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

• cherry or grape tomatoes (about 2 cups, halved if very large)

• thinly sliced red onion (½ cup)

• garlic cloves, thinly sliced (3)

• olives (about 1 cup, pitted and halved, black or green or a mix)

• capers (¼ cup)

• extra‑virgin olive oil (4 tablespoons, divided)

• kosher salt and freshly ground black pepper

• Italian seasoning or dried oregano (1½ teaspoon, divided)

• chili flakes (¼ teaspoon, optional)

• cod fillets (1.5–2 lbs, cut into 4 pieces)

• 1 lemon (half sliced, half for drizzling)

• fresh chopped thyme leaves or basil (2 tablespoons, optional for garnish)

Directions

1. Preheat the oven to 425 °F (about 220 °C).

2. In a 9×13‑inch baking dish, combine the tomatoes, red onion, garlic, olives and capers. Drizzle 2 tablespoons of olive oil over the mixture and season with ½ teaspoon salt, ¼ teaspoon pepper and 1 teaspoon Italian seasoning (or oregano). Add chili flakes if using. Toss to combine.

3. Roast the tomato‑mixture in the oven until the tomatoes start to burst and the onions soften—about 10 to 12 minutes.

4. Meanwhile, pat the cod fillets dry with paper towels. Drizzle with about 1 tablespoon lemon juice and the remaining 2 tablespoons olive oil. Season the fillets with ½ teaspoon salt, pepper to taste and the remaining ½ teaspoon Italian seasoning (or oregano).

5. Remove the baking dish from the oven. (If you like, place the lemon slices under the cod fillets.) Gently lay the seasoned cod fillets over the roasted tomato mixture.

6. Return the dish to the oven and bake for an additional 10 to 12 minutes—or until the fish is slightly firm and flakes easily with a fork.

7. Remove from the oven, garnish with fresh chopped herbs if using, and serve immediately.

Servings and timing

• Serves: 4

• Prep time: ~15 minutes

• Cook time: ~25 minutes

• Total time: ~40 minutes

Variations

• If you prefer to skip olives, substitute with 2 tablespoons red‑wine vinegar for acidity and flavor.

• Instead of cherry tomatoes, use regular fresh tomatoes—just remove most of the seeds, chop into small pieces, and roast a bit longer before adding the fish.

• Swap cod for another firm white fish such as haddock, halibut, flounder or sea bass.

• For a richer alternative, use salmon fillets—but adjust the cooking time depending on thickness.

• Add a bit of heat by sprinkling in extra chili flakes.

• Include other vegetables such as artichoke hearts, bell peppers, zucchini or fennel for extra variety.

Storage/Reheating

• To store: Allow the fish to cool (but do not leave it at room temperature for more than one hour). Place in an airtight container and refrigerate for up to 2 days.

• To reheat: For best results, place the leftover cod and sauce in a small baking dish, cover with foil and bake in a preheated 350 °F (about 175 °C) oven for 8–10 minutes or until heated through. Alternatively, heat the tomato sauce in a small saucepan over medium heat until bubbling, then add the fish and heat for about 3 minutes or until warm.

FAQs

How do I know when the cod fillets are done?

Use an instant‑read thermometer if available: the internal temperature should reach about 140 °F (60 °C), bearing in mind the temperature will rise slightly as it rests. The fish should be firm, opaque, and flake easily with a fork.

Can I use frozen fish for this recipe?

Yes — good quality frozen fillets work fine, as long as they are fully thawed in the fridge overnight and patted dry with paper towels to remove excess moisture before cooking.

What fish can I substitute if I don’t have cod?

Any skinless, firm white‑fleshed fish such as haddock, halibut, flounder or sea bass will work well. You can even use salmon, though it may require a slightly adjusted cook time.

What if I don’t like olives or capers?

You can omit one or both. If skipping olives, consider adding 2 tablespoons of red‑wine vinegar to maintain flavor. Capers provide a salty‑savory punch — you can leave them out if you prefer a milder profile.

Can I add other vegetables to this dish?

Absolutely. Jarred artichoke hearts, chopped bell pepper, sliced fennel or zucchini all make excellent additions and roast nicely alongside the tomatoes.

What should I serve with this baked cod?

This dish is delicious served over mashed potatoes, roasted baby potatoes, couscous, or your favourite grain. Crusty bread also works well to soak up the rich tomato‑olive sauce.

Is this recipe gluten‑free?

Yes — the core ingredients are naturally gluten‑free, making this a suitable option for a gluten‑free meal as long as all components (e.g., seasonings, olives) are confirmed gluten‑free.

How can I make this spicier?

To introduce heat, add extra chili flakes (¼ teaspoon or more depending on preference) when preparing the tomato mixture. You can also serve with a drizzle of chilli‑infused oil after cooking.

Will the fish dry out in the oven?

Not if timed carefully. Because it’s roasted on a juicy tomato‑olive base and baked at a high temperature for a short period, the fish stays tender. Avoid leaving it in the oven significantly beyond the recommended 10–12 minutes for the fillets.

Can I prepare parts of this in advance?

Yes. You can assemble the tomato‑onion‑olive mixture ahead of time, refrigerate it, and bring it to room temperature before roasting. However, add the cod and perform final baking just before serving for best texture and flavor.

Conclusion

This Mediterranean Baked Cod is a flavorful, fuss‑free dish that brings together fresh ingredients and hearty taste in one pan. Whether you’re cooking a simple weeknight dinner or serving something elegant for guests, it hits the mark. With its versatility, wholesome ingredients and minimal clean‑up, it’s a recipe you’ll want to keep in your weekly rotation. Enjoy!

Mediterranean Baked Cod

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This Mediterranean Baked Cod is a light, healthy, and flavorful dish featuring flaky white cod fillets baked with cherry tomatoes, olives, capers, garlic, and a splash of white wine. Perfect for a quick weeknight dinner or an elegant meal.

• Author: Emily
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 4 servings
• Category: Main Course
• Method: Baked
• Cuisine: Mediterranean
• Diet: Low Fat

Ingredients

• 4 cod fillets (about 6 oz each)
• 2 tablespoons olive oil
• 1/2 small red onion, thinly sliced
• 3 garlic cloves, minced
• 1 pint cherry tomatoes, halved
• 1/3 cup pitted kalamata olives
• 2 tablespoons capers, drained
• 1/2 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes (optional)
• Salt and freshly ground black pepper, to taste
• 1/4 cup dry white wine
• 1 tablespoon lemon juice
• 2 tablespoons chopped fresh parsley (for garnish)

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Instructions

1. Preheat the oven to 400°F (200°C).
2. In a large ovenproof skillet or baking dish, heat 1 tablespoon of olive oil over medium heat. Add the red onion and sauté for 2 minutes.
3. Add the garlic and cook for another 30 seconds until fragrant.
4. Stir in the cherry tomatoes, olives, capers, oregano, red pepper flakes (if using), and season with salt and pepper. Cook for 3–4 minutes until the tomatoes start to soften.
5. Pour in the white wine and lemon juice, and let simmer for 2 minutes.
6. Remove from heat and nestle the cod fillets into the tomato mixture. Drizzle the remaining 1 tablespoon of olive oil over the fish.
7. Transfer the skillet or baking dish to the oven and bake for 10–12 minutes, or until the cod is opaque and flakes easily with a fork.
8. Garnish with fresh parsley and serve immediately.

Notes

• Use any firm white fish such as halibut or haddock if cod is unavailable.
• Adjust red pepper flakes to your spice preference.
• Serve with crusty bread, rice, or couscous to soak up the flavorful juices.
• Can be made in advance and gently reheated.

Nutrition

• Serving Size: 1 fillet with sauce
• Calories: 260
• Sugar: 3g
• Sodium: 540mg
• Fat: 10g
• Saturated Fat: 1.5g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 7g
• Fiber: 2g
• Protein: 35g
• Cholesterol: 75mg