Mediterranean Baked Cod with Cherry Tomatoes & Peppers
This beautiful dish is a Mediterranean Baked Cod with Cherry Tomatoes, Peppers & Olives — a vibrant, healthy, and flavorful meal perfect for weeknights or entertaining. The flaky white fish pairs wonderfully with sweet roasted tomatoes, briny olives, and tender peppers, all baked in one pan for minimal cleanup and maximum flavor.
Time Required:
Prep Time: 15 minutes
Cook Time: 25–30 minutes
Total Time: ~45 minutes
Ingredients (Serves 4):
4 cod fillets (about 6 oz each)
1 pint cherry or grape tomatoes, halved
1 bell pepper, sliced (yellow or red)
1 small onion, thinly sliced
1/3 cup olives (kalamata or green, pitted)
3 tbsp olive oil
2 cloves garlic, minced
Juice of 1 lemon
Zest of 1 lemon
1 tsp dried oregano or Italian seasoning
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)
Instructions:
Preheat the oven:
Set oven to 400°F (200°C) and lightly oil a baking dish.
Prepare the vegetables:
In a bowl, toss cherry tomatoes, bell pepper slices, onion, and olives with 2 tablespoons of olive oil, garlic, salt, pepper, and oregano.
Assemble in the baking dish:
Spread the vegetable mixture evenly in the dish.
Nestle the cod fillets on top or in between the veggies.
Drizzle the cod with the remaining 1 tablespoon olive oil, lemon juice, and zest.
Season fish with a light sprinkle of salt and pepper.
Bake:
Bake for 25–30 minutes, or until the cod flakes easily with a fork and vegetables are roasted and tender.
Serve:
Garnish with fresh chopped parsley.
Serve hot with crusty bread, couscous, or over a bed of rice.
Tips for Best Results:
Choose Fresh, Firm Fish:
Use fresh cod or other white flaky fish like haddock, halibut, or sea bass. Avoid thin fillets—they’ll dry out quickly.
Don’t Overbake:
Bake just until the fish flakes easily with a fork. Overbaking can make it dry. Start checking at 20–25 minutes.
Infuse Flavor:
For a richer taste, let the fish marinate for 15–30 minutes in olive oil, garlic, lemon, and herbs before baking.
Even Cooking:
Slice vegetables uniformly so they roast evenly. Place thicker ones (like peppers) underneath the fish for better roasting.
Zest It Up:
Don’t skip the lemon zest—it adds brightness and balances the richness of the dish.
Delicious Variations:
Herb Swap:
Use fresh thyme, basil, or dill instead of oregano for different herbal profiles.
Add Feta:
Crumble feta cheese over the dish during the last 5 minutes of baking for a salty, creamy layer.
Veggie Boost:
Add zucchini slices, artichoke hearts, or baby spinach for more color and nutrition.
Spice It Up:
Add red pepper flakes or chopped chili if you like a little heat.
Deglaze with Wine:
Add a splash (about ¼ cup) of white wine or vegetable broth before baking for a more flavorful pan sauce.
Make it a One-Pan Meal:
Add diced potatoes or sweet potatoes to the bottom layer and roast for 10 minutes before adding the fish on top.
Q&A:
Q: Can I use frozen cod?
A: Yes! Just make sure it’s fully thawed and patted dry before baking. Excess moisture can make the dish watery.
Q: What other fish can I use?
A: Try haddock, tilapia, halibut, pollock, or sea bass. Just adjust baking time depending on thickness.
Q: Can I make this ahead of time?
A: Yes. You can prep the veggies and marinate the fish up to a day ahead. Assemble and bake fresh for best results.
Q: What’s the best side dish for this?
A: Serve with steamed rice, quinoa, couscous, roasted potatoes, or even crusty bread to soak up the juices.
Nutrition Info (Per Serving, Approx. – Based on 4 Servings):
Calories: 320
Protein: 30g
Fat: 17g
Carbohydrates: 12g
Fiber: 3g
Sugar: 5g
Sodium: 400mg
Note: Values may vary depending on exact ingredients and portion sizes.
Conclusion:
This Mediterranean Baked Cod is the definition of simple elegance—flaky, juicy white fish nestled in a bed of roasted veggies bursting with color and flavor. It’s easy enough for weeknights yet impressive enough for guests. Light, nutritious, and full of heart-healthy ingredients, it’s a wholesome meal you’ll keep coming back to.