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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.

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)

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

Find it online: https://yumfamilyrecipes.com/mediterranean-baked-cod/