Best Baked Mediterranean Cod Recipe
This easy Mediterranean Cod Recipe with roasted tomatoes is the perfect combination of bold flavor and weeknight simplicity. Each bite delivers tender, flaky cod nestled among sweet roasted tomatoes, briny olives, and fresh herbs—a satisfying and healthy meal that comes together in just 30 minutes. Best of all, it’s all baked in one pan, making cleanup a breeze!
Servings: 4 servings
Equipment
Ingredients
- 1 ½ pounds cod fillet approximately 4-5 fillets
- ½ medium red onion or one large shallot, sliced
- 2 cloves garlic minced
- 1 pound cherry tomatoes halved
- ½ cup Kalamata olives
- ½ cup green Castelvetrano olives more if desired
- 1 tablespoon capers optional
- 5 tablespoons olive oil divided
- Zest of 1 large lemon
- 1 pinch red pepper flakes
- Salt and pepper to taste
- ½ 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!
Notes
- Choose fresh, high-quality ingredients: Fresh cod fillets and ripe cherry tomatoes enhance the overall flavor. Avoid fish that has a strong “fishy” smell—it's a sign it's not fresh.
- Pat the cod dry: Use paper towels to dry the fillets before brushing with olive oil and seasoning. This helps the oil and spices stick better and promotes a lightly crisp exterior.
- Use quality olive oil: A good extra virgin olive oil adds richness and boosts the Mediterranean flavor in both the fish and tomato mixture.
- Watch the baking time: Cod cooks quickly, so bake just until it flakes easily with a fork. Overcooking can lead to a dry texture.
Nutrition
Calories: 378kcal | Carbohydrates: 8g | Protein: 32g | Fat: 24g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 17g | Cholesterol: 73mg | Sodium: 690mg | Potassium: 1004mg | Fiber: 2g | Sugar: 4g | Vitamin A: 766IU | Vitamin C: 30mg | Calcium: 67mg | Iron: 2mg
