Mediterranean Baked Cod is an easy one-pan dish featuring cod fillets baked in a burst cherry tomato sauce. A delicious, healthy, meal that delivers a big punch of flavor.
This simple oven-baked cod recipe is practically foolproof. You will love it for its ease of preparation and because it comes together in one pan in under 30 minutes. But most importantly, you will love it because it’s filled with whole ingredients that are good for you and deliver a big flavor punch.
To make this Mediterranean dish, you simply roast cod fillets in a light brothy base of burst cherry tomatoes, olives, garlic, red onions, and capers. Not only is the briny tomato sauce over-the-top delicious on its own, but the bland cod benefits from cooking in all those gutsy, Mediterranean flavors without turning dry or tough.
- Recipe Key Ingredients And Notes
- Variations And Substitutions
- How To Make Mediterranean Baked Cod
- Top Tips For Buying And Cooking Cod Fillets
- Frequently Asked Questions
- What To Serve With Baked Cod
- How To Store And Reheat
- More Fish Recipes To Try
- 5 sensational salad recipes, just for you
- Mediterranean Baked Cod
Year-round, this is my go-to dish when I need a quick weeknight meal, or an easy, yet elegant dish for entertaining. You truly can’t beat this one.
Recipe Key Ingredients And Notes
- Cod fillets: While I prefer cod for this dish for its affordability and neutral taste, any skinless, firm white fish fillets will work here. Try it with haddock, halibut, flounder, or sea bass.
- Cherry or grape tomatoes: As we all know, summer cherry tomatoes are hard to beat but thankfully, unlike tomatoes, you can get very decent ones all year round. I leave most of them whole and halve just a few to get a little more sauce. If you halve all of them, the sauce can be a little watery.
- Olives: I like to use a mix of Kalamata olives and green olives, but feel free to use just one variety if you wish. Unless serving guests, I usually use un-pitted olives because that is what I always have in my pantry.
- Capers: If you hate capers, feel free to omit them. Otherwise, make sure to throw some inโtheir very salty, savory flavor profile makes a fabulous addition to this dish.
- Red onion: Sliced red onions add great flavor but shallots will also work.
- Garlic: I love this dish with quite a bit of garlic. Feel free to reduce it, or add more to taste.
- Italian seasoning: I really like to use Italian seasoning here, but a mix of dried oregano and dried thyme will also work.
- Lemon: Here you will need half a lemon for drizzling over the fish. The other half I like to slice thinly and place under the cod, but this is optional.
- Fresh herbs: Optional, but chopped fresh herbs will brighten and flavor the dish nicely. I like to use a few thyme sprigs and chopped basil for garnish. Fresh parsley or dill would also work.
Note: The complete ingredient list with measurements can be found in the recipe card below.
Variations And Substitutions
- Olives: If you prefer not to add olives, add two tablespoon red wine vinegar, instead.
- Use regular tomatoes: You can use whole, fresh tomatoes instead of cherry tomatoes. However, I suggest you remove most of the seeds to prevent the sauce from being too watery. I also recommend chopping the tomato into small pieces and roasting for a little longer than the recipe calls for (before adding the fish).
- Use salmon: Salmon fillets would be a great substitute for white fish. Just adjust the cooking time according to how thick your salmon is.
- Add a little heat: For a subtle bit of heat, I like to add a few pinches of chili flakes.
How To Make Mediterranean Baked Cod
I guarantee you the whole family is going to love this healthy baked cod recipe. It’s the perfect weeknight dinner and because cod fish is so mild, even kids that are not a fan of fish will like it.
Here is a step-by-step overview of the recipe. The complete instructions can be found in the recipe card below.
Step 1: In a large baking dish, combine olive oil, tomatoes, onion, garlic, olives, and capers. Place in preheated 425ยบF oven and roast until some of the tomatoes have burst and started to become saucy.
Step 2: Meanwhile, pat the fish dry and season with salt and pepper. Drizzle all over with olive oil. Remove baking dish from oven and gently lay the cod pieces over the tomato mixture.
Step 3: Return to oven and bake an additional 10 to 12 minutes or until fish is slightly firm and flaky. Garnish with fresh herbs, if using, and serve immediately.
Top Tips For Buying And Cooking Cod Fillets
- Smell: Fresh cod should smell like the sea and not fish. If they smell fishy, the smell will still be there when you cook them.
- Color: The color should be white to pinkish or ivory. Dull or yellowish flesh is a sign that it could be old.
- Texture: Cod should look firm but moist and sparkly as opposed to dry and dull.
- Don’t overcook it. Fish can go from underdone to overcooked in a heartbeat. Overcooked cod will have a rubbery texture so keep a close eye when cooking the fillets.
Frequently Asked Questions
Abolsutely! Jarred artichoke hearts, bell peppers, sliced fennel, and chopped zucchini would all be great choices.
If you are new to cooking fish, an instant read thermometer will be very helpful. Cod fillets are done when the internal temperature reads 140ยบF, but keep in mind the temperature continues to rise a few degrees as it rests.
Yes, good quality frozen fish will work perfect for this recipe but you must thaw it first. Thaw it overnight in the fridge, then use paper towels to pat dry all the excess moisture.
What To Serve With Baked Cod
I love to serve this gluten-free Mediterranean baked cod with anything that will soak up the assertively flavored sauce. It’s absolutely delicious served over a low-carb mound of warm, fluffy cauliflower mash, traditional mashed potatoes, or roasted baby potatoes.
It would also be wonderful over couscous, a pile of fragrant coconut rice, or your favorite grain and a green salad.
Some very lazy evenings, we have happily enjoyed it with hunks of crusty bread and nothing moreโso good!
How To Store And Reheat
Fish is always best to consume fresh on the day it is made. That said, it will keep for a few days in the fridge.
- To store: Allow the fish to cool but don’t let it sit at room temperature for more than 1 hour. Place leftover fish in an airtight container and refrigerate for up to 2 days.
- To reheat: For best results, place the leftover cod and sauce in small baking dish. Cover with foil and place in a preheated 350ยบF oven for 8-10 min or until heated through. Alternatively, heat the tomato mixture sauce in a small pan over medium heat. Once the sauce is bubbling add the fish and heat for just 3 minutes, or so.
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I hope you love this Mediterranean Baked Cod recipe. If you make it, please leave a comment and star rating at the bottom of the page so I know how you liked it. Thank you!
Mediterranean Baked Cod
Ingredients
- 1 pint cherry or grape tomatoes, about 2 cups, halved if very large
- ยฝ cup thinly sliced red onion
- 3 cloves garlic, thinly sliced
- 1 cup black or green olives or a mix of the two, pitted and halved
- 1/4 cup capers
- 4 Tablespoons extra virgin olive oil, divided
- Kosher salt and freshly ground black pepper
- 1 1/2 teaspoon Italian seasoning or dried oregano, divided
- 1/4 teaspoon chili flakes (optional)
- 1.5 – 2 lbs cod, cut into 4 fillets
- 1 lemon, half sliced and half for drizzling
- 2 Tablespoons Fresh chopped thyme leaves or basil or a mix, optional for garnish
Instructions
- Heat the oven to 425ยบF. Place the tomatoes, onions, garlic, olives, and capers in a 9-by-13-inch baking dish. Drizzle with 2 tablespoons olive oil and season with 1/2 teaspoon salt, 1/4 teaspoon pepper, 1 teaspoon Italian seasoning or oregano, and chili flakes, if using. Toss to combine.
- Roast until the tomatoes have started to collapse and the onions have softened, about 10 to 12 minutes.
- While the tomato mixture is baking, pat the fish dry with paper towels and drizzle with about 1 tablespoon lemon juice and remaining 2 tablespoons olive oil. Season with 1/2 teaspoon salt, pepper to taste and remaining 1/2 teaspoon Italian seasoning (or oregano).
- Remove baking dish from oven, and gently lay the cod pieces over the tomato mixture. (If you wish, place the lemon slices under the cod, or use them later for garnish).
- Return pan to oven and bake an additional 10 to 12 minutes or until fish is slightly firm and flaky. Garnish with chopped fresh herbs, if using, and serve immediately.
Notes
- To store: Allow the fish to cool but don’t let it sit at room temperature for more than 1 hour. Place leftover fish in an airtight container and refrigerate for up to 2 days.
- To reheat: For best results, place the leftover cod and sauce in small baking dish. Cover with foil and place in a preheated 350ยบF oven for 8-10 min or until heated through. Alternatively, heat the tomato mixture sauce in a small pan over medium heat. Once the sauce is bubbling add the fish and heat for just 3 minutes, or so.
Duane Rose
Looks yummy!
Sandra Valvassori
Thank you, dear friend!!