Mediterranean Baked Cod Recipe with Roasted Tomatoes
Jul 01, 2024, Updated Aug 13, 2024
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Easy Mediterranean Baked Cod Recipe with Roasted Tomatoes– each bite of tender, flaky cod, roasted tomatoes, and flavorful olives is a satisfying and healthy meal that will leave you craving more. It all comes together in 30 minutes and in one pan for easy cleaning!
Why you’ll love this recipe
You’ll love this easy-baked cod recipe for its blend of Mediterranean flavors, which combine to create a delicious and satisfying fish dish.
- Flavor Explosion: Drawing inspiration from Mediterranean cuisine, the dish brings the warmth and richness of olive oil, mild white fish, juicy tomatoes, the brightness of fresh herbs. It’s the perfect balance of fresh and earthy flavors.
- Healthy Choice: Cod is a lean protein packed with essential nutrients, making this dish a wholesome and nutritious option for a balanced meal.
- Impressive Presentation: With its vibrant colors and delicious aroma, this dish will impress your family and guests, making it perfect for a casual weeknight dinner and special occasions.
- Quick Cleanup: Baking the ingredients in a single dish minimizes cleanup efforts, making this recipe delicious and convenient for those who appreciate simplicity in the kitchen.
You will also love my Baked Cod, Blackened Cod, Easy Cod Baked in Parchment, and Panko-Crusted Cod recipes.
Table of Contents
Simple Ingredients
This healthy baked cod recipe has plenty of fresh and flavorful Mediterranean flavors.
- Cod Fillet: Delicate and flaky, cod loin is a mild-flavored white fish that takes on the savory Mediterranean flavors.
- Red Onion or Shallot: Adds a sweet and mild onion flavor to the dish, enhancing the overall taste.
- Garlic: Crushed garlic infuses a rich, aromatic essence, complementing the other ingredients.
- Cherry Tomatoes: Bursting with sweetness and vibrant color, cherry tomatoes contribute a juicy and jammy texture.
- Kalamata Olives and Green Castelvetrano Olives: These olives provide a briny and salty kick, adding depth to the dish.
- Capers (Optional): For those who enjoy an extra burst of tangy and slightly pickled flavor. I love the addition of salty capers!
- Extra Virgin Olive Oil: Essential for roasting the vegetables and brushing the fish, olive oil imparts a rich, Mediterranean touch.
- Lemon zest: adds fresh flavor without the acidity of lemon juice.
- Red Pepper Flakes: A pinch of red pepper flakes brings a hint of heat, balancing the flavors with a subtle spiciness.
- Kosher Salt & Black Pepper: Fundamental seasonings to enhance and balance the overall taste.
- White Wine or Water: White wine adds a layer of complexity, while water can be a suitable alternative for moisture.
- Fresh Basil: Chopped basil leaves provide a fresh and aromatic finish, elevating the dish’s brightness.
- Fresh Parsley: Chopped parsley adds a burst of freshness and a hint of earthiness to the final presentation.
- Optional: lemon slices for putting on top of the cod.
See the recipe card for quantities.
How to Make Baked Cod (Step-by-Step Photo Instructions)
With simple steps and minimal prep work, this recipe is hassle-free and perfect for busy weeknights or lazy weekends. See the recipe card for a printable recipe.
Preheat your oven to 400ºF.
Prepare Tomato Mixture: In a large baking dish, combine the sliced tomatoes, red onion (or shallot), garlic, capers (if using), 3 tablespoons of olive oil, wine or water, lemon zest, ½ teaspoon salt, and a pinch of red pepper flakes. Stir the mixture well.
Bake the tomato mixture uncovered for 20 to 25 minutes or until the tomatoes are soft and jammy.
Prepare Cod Fillets: while the tomato mixture is baking, pat the cod fillets dry with paper towels. Brush the fillets with the remaining olive oil.
Season the fish with the remaining ½ teaspoon of salt and black pepper.
Take the tomato mixture out of the oven and toss.
Then, nestle the seasoned cod fillets into the pan, evenly spaced apart. Roast in the oven until the fish is cooked and easily flakes with a fork, about 10 to 15 minutes. Optional: add one slice of lemon on top of each cod fillet.
Once done, remove the baking dish from the oven. Spoon some of the sauce over the fish. Garnish the dish with fresh basil and chopped parsley. If desired, add fresh lemon slices on the side.
Serve the Mediterranean Baked Cod over your choice of grains, couscous, or with a side of crusty bread. Enjoy the burst of Mediterranean flavors in this delightful and easy-to-make cod dish!
An easy Mediterranean dish to add to your recipe repertoire.
Substitutions
- Fish Substitutions: You can substitute cod for other white fish varieties like halibut, haddock, or sea bass.
- Tomato Variations: Experiment with different tomato varieties, such as Roma or heirloom tomatoes. You can also use canned diced tomatoes if fresh ones aren’t available.
- Onion Alternatives: Swap red or shallot with yellow or white onions if that’s what you have on hand.
- Olive Options: If you don’t have Kalamata olives or Castelvetrano olives, substitute with other briny olives like black or green olives.
Variations
There are several creative variations you can explore to add your own twist to the healthy baked cod recipe:
- Vegetable Medley: Expand the vegetable mix by including colorful bell peppers, zucchini, or artichoke hearts for added texture and flavor.
- Feta Crust: Before baking, crumble feta cheese over the cod fillets for a creamy, tangy layer that beautifully complements the Mediterranean profile.
- Greek Yogurt Drizzle: Create a simple Greek yogurt sauce with a splash of lemon juice, minced garlic, and chopped mint or dill. Drizzle it over the dish just before serving.
- Nutty Crunch: Sprinkle chopped almonds, pine nuts, or pistachios over the dish before serving for a delightful nutty crunch.
Equipment
Storage
Refrigerate promptly in an airtight container and consume within 2-3 days for optimal freshness, reheating in the oven or microwave when ready to enjoy again.
Top tips
- Select Fresh Ingredients: Choose fresh, high-quality ingredients, especially regarding the fish if there is a fishy smell that is NOT fresh fish. Fresh cod fillets and ripe cherry tomatoes will enhance the dish’s overall flavor.
- Pat the Fish Dry: Before brushing the cod with olive oil and seasoning, pat the fillets dry with paper towels. This helps the oil seasonings adhere better, ensuring a flavorful and crispy exterior.
- Evenly Coat Ingredients: Ensure an even distribution of the tomato mixture and seasonings over the fish. This ensures each bite is packed with a balanced blend of flavors.
- Preheat the Oven: Preheat the oven to 400ºF before preparing the ingredients. This helps achieve consistent and efficient cooking.
- Use a Quality Olive Oil: Choose a good-quality extra virgin olive oil for brushing the fish and mixing it with the tomato mixture. It adds richness and enhances the Mediterranean flavor profile.
- Watch the Baking Time: Keep a close eye on the baking time, especially for the fish. Overcooking can lead to dryness, so aim for the recommended time until the fish is just cooked through and flakes easily.
FAQ
The fish is done when it flakes easily with a fork. The internal temperature should reach at least 145°F (63°C). Do not to overcook to maintain its tenderness.
Yes, you can use frozen cod for this recipe. Thaw it in the refrigerator before patting it dry and proceeding with the recipe as directed.
The cod fillets will cook at 400 degrees F for about 15 minutes.
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What to Serve with Baked Cod
These are my favorite dishes to serve with this easy-baked cod recipe:
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Mediterranean Baked Cod Recipe
- Total Time: 40 minutes
- Yield: 4 servings 1x
Description
Easy Mediterranean Baked Cod Recipe with Roasted Tomatoes– each bite of tender, flaky cod, roasted tomatoes, and flavorful olives is a satisfying and healthy meal that will leave you craving more. It all comes together in 30 minutes and in one pan for easy cleaning!
Ingredients
- 1 1/2 pounds cod fillet (approximately 4-5 fillets)
- 1/2 medium red onion or one large shallot, sliced
- 2 cloves garlic, minced
- 1 pound cherry tomatoes, halved
- 1/2 cup Kalamata olives
- 1/2 cup green Castelvetrano olives (more is desired)
- 1 tablespoon capers (optional)
- 5 tablespoons olive oil, divided
- Zest of 1 large lemon
- Pinch of red pepper flakes
- Salt and pepper to taste
- 1/2 cup white wine or water
- Fresh basil, chopped for garnish
- Fresh parsley, chopped for garnish
- OPtional: lemon slices- one slice per fillet
Instructions
- Preheat your oven to 400ºF.
- Prepare Tomato Mixture: In a large baking dish, combine the sliced tomatoes, red onion (or shallot), garlic, olives, capers (if using), 3 tablespoons of olive oil, wine or water, lemon zest, ½ teaspoon salt, and a pinch of red pepper flakes. Stir the mixture well.
- Bake the tomato mixture uncovered for 20 to 25 minutes or until the tomatoes are soft and jammy.
- Prepare Cod Fillets: while the tomato mixture is baking, pat the cod fillets dry with paper towels. Brush the fillets with the remaining olive oil. Season the fish with the remaining ½ teaspoon of salt and black pepper.
- Take the tomato mixture out of the oven and toss. Then, nestle the seasoned cod fillets into the pan, evenly spaced apart. Roast in the oven until the fish is cooked and easily flakes with a fork, about 10 to 15 minutes. Optional: add one slice of lemon on top of each cod fillet.
- Once done, remove the baking dish from the oven. Spoon some of the sauce over the fish. Garnish the dish with fresh basil and chopped parsley. If desired, add fresh lemon slices on the side.
Serve the Mediterranean Baked Cod over your choice of grains, couscous, or with a side of crusty bread. Enjoy the burst of Mediterranean flavors in this delightful and easy-to-make cod dish!
- Prep Time: 5 min
- Cook Time: 30-40 minutes
- Category: Savory
- Method: Italian
- Cuisine: Italian
I had to use water since I didn’t have white wine on hand, and this dish still turned out really well…it was so good! I’ll definitely use white wine next time. My other observations – the olives are missing from step 2 and I almost forgot to add them (which would’ve been a shame), and I think more than just a half cup of Castelvetrano olives are needed. 😊
Yes! I added them to step 2- sorry about that! Happy you loved it.
My husband and I both enjoyed this fish with a side of rice. My only two comments are that the recipe did not tell when to add the olives and next time, I would add a little more salt. I will definitely make it again!
Sounds lovely with a side of rice! I added the olives- so sorry about that!