Mediterranean Baked Cod with Tomato & Olive Relish
This dish is light, fresh, and bursting with Mediterranean flavors. Tender baked cod fillets are seasoned with simple spices, then topped with a bright tomato and olive relish that brings a salty-sweet balance. It’s a wholesome dinner that feels elegant but comes together with very little effort—perfect for a quick weeknight meal or a healthy dinner to impress guests.
Time
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Serves: 4
Ingredients
For the Cod:
4 cod fillets (about 6 oz each)
2 tablespoons olive oil
1 teaspoon dried oregano
1/2 teaspoon paprika
Salt and black pepper to taste
For the Tomato & Olive Relish:
1 cup cherry tomatoes, halved
1/2 cup Kalamata olives, pitted and sliced
1/4 cup red onion, finely chopped
2 tablespoons fresh parsley, chopped
1 tablespoon lemon juice
1 teaspoon lemon zest
Instructions
Prepare the Cod
Preheat oven to 400°F (200°C).
Place cod fillets on a baking dish lined with parchment.
Drizzle with olive oil, then season with oregano, paprika, salt, and black pepper.
Bake for 12–15 minutes, or until the fish flakes easily with a fork.
Make the Relish
While the fish bakes, combine cherry tomatoes, olives, red onion, parsley, lemon juice, and lemon zest in a bowl.
Toss gently to combine.
Assemble & Serve
Remove cod from the oven and transfer to serving plates.
Spoon the tomato & olive relish generously over the fish.
Serve immediately with your choice of sides such as roasted vegetables, couscous, or a fresh salad.
Tips
Check doneness carefully: Cod cooks quickly—start checking around 12 minutes. It should flake easily but still be moist.
Pat fish dry: Before seasoning, pat the cod fillets dry with paper towels so they bake evenly and don’t steam.
Fresh lemon juice: Always squeeze fresh lemon for the relish—it makes a big difference in brightness.
Serve immediately: Cod can dry out if left sitting too long after baking. Serve right away for the best texture.
Variations
Different fish: Swap cod with halibut, haddock, sea bass, or tilapia. Adjust cooking times depending on thickness.
Extra veggies: Add diced cucumber, roasted red peppers, or capers into the relish for more Mediterranean flair.
Herb twist: Use fresh basil or mint along with parsley for a different flavor profile.
Spice it up: Add a pinch of red pepper flakes or a drizzle of chili oil to the relish for gentle heat.
Grilled version: Instead of baking, grill the cod fillets and serve with the fresh relish on top.
Q&A
Q: Can I use frozen cod?
A: Yes, just thaw it fully in the fridge and pat it dry before baking. This helps avoid excess water during cooking.
Q: What sides pair well with this dish?
A: Light grains like couscous, quinoa, or bulgur are perfect. A simple green salad or roasted vegetables also balance the meal.
Q: Can I make the relish ahead of time?
A: Absolutely. The tomato & olive relish can be prepared up to 2 hours in advance and kept in the fridge. Just give it a stir before serving.
Q: How do I prevent the cod from drying out?
A: Don’t overbake. Remove the fish as soon as it flakes with a fork. You can also cover it loosely with foil while baking to keep moisture in.
Nutrition Facts
(per serving, serves 4)
(Approximate values)
Calories: 280
Protein: 34 g
Carbohydrates: 5 g
Fat: 13 g
Fiber: 2 g
Sugar: 2 g
Sodium: 430 mg
Conclusion
This Mediterranean Baked Cod with Tomato & Olive Relish is a fresh, healthy, and flavorful way to enjoy seafood. The mild, flaky cod pairs beautifully with the bright, briny relish, making every bite light yet satisfying. It’s a dish that feels gourmet but is simple enough for a weeknight dinner.