Mediterranean Baked Cod Recipe
This Mediterranean Baked Cod is a quick and easy dinner that proves healthy eating isn’t boring. Tender, flaky cod fish is baked with olive oil, lemon, juicy cherry tomatoes, briny olives, and fresh oregano for a meal that’s bursting with bright, sunny flavors. It’s ready in 30 minutes!
When it comes to summer dinners, it doesn’t get much easier or more flavorful than this Mediterranean Baked Cod recipe.
It’s fresh and light, and bursting with bright citrus, briny olives and fresh herbs.
Cod is a mild, white-fleshed fish known for its delicate flavor and flaky texture. It is the perfect fish for this recipe because its neutral flavor pairs beautifully with the bright, fresh flavors.
This meal requires just 15 minutes of prep time and it bakes up in 15 minutes as well.
It can be served as-is for a high protein, low carb dinner, or serve with your favorite sides like rice, pasta or crusty bread.
This dinner is guaranteed to transport you to the Mediterranean. 🙂
Why you’ll love this recipe
- This baked cod with tomatoes and olives is fresh and light, and bursting with bright citrus flavor.
- It’s a high protein, low carb dinner that can be served as-is or with your favorite sides.
- It takes just 15 minutes to prep and it’s ready in 30 minutes from start to finish.
Recipe ingredients
There are just a few simple ingredients in this healthy baked cod recipe.
- Cod fish. A mild, white-fleshed fish known for its delicate flavor and flaky texture. Fresh cod should have moist, translucent flesh and a mild, ocean-fresh smell (never “fishy”). Frozen cod is a great option as well. Simply thaw completely, blot dry and season as directed.
- Olive oil. The olive oil adds richness, flavor and helps keep the fish moist while it bakes. It also keeps the ingredients from sticking to the baking dish.
- Lemon juice. Adds bright flavor to the entire dish. For best results, use fresh lemon juice, not bottled store bought varieties.
- Aromatics. Thinly sliced shallot and garlic add a great foundation of flavor. Shallot has a nice mild onion flavor, but if you don’t have any, use very thinly sliced or finely chopped red onion.
- Cherry tomatoes. You’ll need 1 1/2 cups of your favorite cherry tomatoes. Be sure to halve them as they will cook much more quickly.
- Kalamata olives. Adds bold, briny flavor. Sub with your favorite olives.
- Fresh oregano. Lends a bold, earthy, and slightly peppery flavor with hints of mint and lemon that pairs perfectly with the ingredients in this dish. Sub with 1-2 teaspoons dried oregano or your favorite herbs.
See the recipe card below for the full list of ingredients and quantities.
How to make baked cod with olives and tomatoes
This baked cod with olives and tomatoes is the ultimate Mediterranean dish that requires only 15 minutes of hands on prep time.
It comes together in one baking dish and is ready in 30 minutes from start to finish!
Pro tip: Purchase cod filets that are roughly the same size and thickness to ensure even cooking. Cooking time will vary based on the thickness of the fish.
See the recipe card below for full instructions.
Recipe FAQs
Yes! If using frozen cod, thaw completely, blot it dry and proceed as directed.
Halibut, sea bass or even mahi mahi are good substitutes for cod as they are flaky white fish with neutral flavor.
Cod is done baking when it’s opaque and it flakes easily with a fork. The full proof way to tell when it’s done is to insert a meat thermometer into the thickest part of the fish. When it registers 145 degrees, it’s done.
There is no need to cover the cod with foil as it bakes as olive oil helps keep the fish from drying out. Baking the dish uncovered also helps the tomatoes roast and concentrates the flavors.
Serving suggestions
This cod with Mediterranean flavors is incredibly versatile. It’s great served on its own for a high protein, low carb option, or serve a variety of ways as outlined below.
- Keep this meal dairy and gluten-free by serving it with a side of Instant Pot brown rice or crispy air fryer potatoes.
- Serve with hearty grains or legumes such as quinoa or lentils.
- This dish is great served with your favorite pasta or rosemary focaccia bread for an extra satisfying dinner.
- Serve with a low carb side like cilantro lime cauliflower rice or garlic mashed cauliflower.
- Add more veggies to your meal with a fresh Italian tri-colore salad or butter lettuce salad.
Recipe notes
- Pro tip: Purchase cod filets that are roughly the same size and thickness to ensure even cooking. Cooking time will vary based on the thickness of the fish.
- Frozen wild cod fish may be used. Simply thaw, blot dry and season as directed.
- This is a great meal prep dinner option! Simply divide into containers with your favorite side such as rice, cauliflower rice, pasta or quinoa.
- Store the baked cod fish in the refrigerator for up to 3 days.
More recipes you’ll love
- Air fryer shrimp
- Blackened salmon recipe
- Fish taco bowls
- Garlic butter salmon
- Grilled fish tacos with cherry tomato salsa
- Lemon dijon baked salmon
Did you try this recipe? If so, be sure to leave a review below and tag me @flavorthemoments on Facebook and Instagram
Mediterranean Baked Cod Recipe
Equipment
Ingredients
- 1.5 lbs. cod (4) 6 ounce filets
- 1/4 cup olive oil plus more for drizzling
- 2 tablespoons fresh lemon juice about 1/2 lemon
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1.5 cups halved cherry tomatoes
- 1/2 cup halved Kalamata olives sub with your favorite variety
- 1 small shallot peeled and thinly sliced; about 1/2 cup
- 3 cloves garlic smashed, peeled and thinly sliced
- 2 teaspoons freshly chopped oregano or use 1 teaspoon dried
- 1/2 lemon halved and sliced
Instructions
- Preheat the oven to 400 degrees. Grease a 9×13" baking dish with olive oil.
- Season the cod filets generously with salt and pepper, then place in the baking dish.1.5 lbs. cod
- Place the olive oil, 2 tablespoons lemon juice, 1/2 teaspoon salt, 1/4 teaspoon black pepper and oregano in a small bowl and whisk to combine.1/4 cup olive oil, 2 tablespoons fresh lemon juice, 1/2 teaspoon sea salt, 1/4 teaspoon black pepper
- Place the cherry tomatoes, olives, shallot and garlic in a medium bowl. Pour the olive mixture over the vegetables and stir until well coated.1.5 cups halved cherry tomatoes, 1/2 cup halved Kalamata olives, 1 small shallot, 3 cloves garlic, 2 teaspoons freshly chopped oregano
- Pour the tomato mixture over and around the cod filets, and drizzle more oil over the fish as desired. Top the cod with the lemon slices, and bake for 10-15 minutes or until a thermometer inserted into the thickest part of the cod registers 145 degrees.1/2 lemon
- Remove from heat and serve the cod topped with the cherry tomato mixture and juices, and season with salt and pepper as needed. Enjoy!
Notes
- Pro tip: Purchase cod filets that are roughly the same size and thickness to ensure even cooking. Cooking time will vary based on the thickness of the fish.
- Frozen wild cod fish may be used. Simply thaw, blot dry and season as directed.
- This is a great high protein meal prep dinner option! Simply divide into containers with your favorite side such as rice, cauliflower rice, pasta or quinoa.
- Store the baked cod fish in the refrigerator for up to 3 days.
Nutrition
Nutrition is estimated using a food database and is only intended to be used as a guideline for informational purposes.
