Mediterranean Baked Cod

Mediterranean Baked Cod

Mediterranean Baked Cod is a clean, simple, and flavorful dish featuring flaky white fish baked with cherry tomatoes, olives, capers, garlic, lemon, and herbs. It’s the perfect light and nutritious meal inspired by coastal Mediterranean flavors. Ready in under 30 minutes, it’s ideal for busy weeknights but elegant enough for a special dinner.

Time Required

Ingredients (Serves 4)

For the Fish:

4 cod fillets (5–6 oz each), fresh or thawed

Salt and black pepper to taste

2 tablespoons olive oil

Juice of 1 lemon

3 garlic cloves, minced

1 teaspoon dried oregano

1/2 teaspoon paprika (optional)

For the Mediterranean Topping:

1.5 cups cherry tomatoes, halved

1/3 cup Kalamata olives, pitted and halved

2 tablespoons capers, rinsed

1/4 cup red onion, thinly sliced

2 tablespoons fresh parsley or basil, chopped

Optional: 1/4 teaspoon red pepper flakes for a kick

Instructions

Step 1: Prep Oven & Pan

Preheat oven to 400°F (200°C).

Lightly grease or line a 9×13-inch baking dish or sheet pan.

Step 2: Season the Fish

Pat cod fillets dry with paper towels. Place them in the prepared baking dish.

Drizzle with olive oil and lemon juice.

Sprinkle with salt, pepper, paprika, oregano, and garlic.

Step 3: Add Mediterranean Topping

In a bowl, combine cherry tomatoes, olives, capers, onions, and red pepper flakes if using.

Spoon the mixture evenly over and around the fish.

Step 4: Bake

Bake for 15–18 minutes, depending on the thickness of the fillets, until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Step 5: Garnish and Serve

Sprinkle with fresh parsley or basil just before serving.

Serve hot with lemon wedges and optional sides like rice, couscous, or crusty bread.

Tips for Best Results

Dry the Fish: Removing excess moisture helps the cod bake evenly and avoids sogginess.

Don’t Overbake: Cod is done when it’s opaque and flakes easily. Overcooked cod becomes dry.

Customize the Topping: Use whatever Mediterranean ingredients you have on hand.

Use Fresh Lemon: Fresh lemon juice brightens the dish significantly more than bottled.

Variations

Add Feta Cheese: Crumbled feta adds creaminess and tang.

Herbed Butter Finish: Add a pat of herbed butter on each fillet before baking for extra richness.

Spicy Version: Add sliced chili or more red pepper flakes.

With Vegetables: Bake with zucchini, bell peppers, or baby spinach for a heartier dish.

Swap the Fish: Use haddock, halibut, tilapia, or even salmon instead of cod.

Frequently Asked Questions

Q: Can I use frozen cod?
A: Yes! Thaw it completely and pat dry to remove excess moisture before baking.

Q: What can I serve it with?
A: Great with lemon rice, couscous, quinoa, garlic mashed potatoes, or a simple green salad.

Q: Can I prepare this ahead of time?
A: You can prep the topping and season the fish ahead, but bake just before serving to preserve texture.

Q: Can I grill this instead of baking?
A: Yes! Wrap in foil packets with the topping and grill for 10–12 minutes over medium heat.

Q: How do I know if cod is fully cooked?
A: The flesh should turn opaque and easily flake with a fork. Internal temperature should reach 145°F (63°C).

Nutrition Information (Per Serving)

Note: Values will vary based on the exact ingredients used.

Conclusion

This Mediterranean Baked Cod is everything a light and flavorful dinner should be — fast, healthy, and delicious. The flaky fish pairs perfectly with the bright and briny flavors of olives, tomatoes, and lemon. With minimal prep and cleanup, it’s a perfect one-pan wonder you’ll return to again and again. Whether served with a salad or a grain, it’s a meal that tastes like the Mediterranean coast in every bite.