Mediterranean Style Baked Cod
This dish features tender, flaky cod fillets baked with a vibrant Mediterranean topping of tomatoes, olives, garlic, onions, and fresh herbs. It’s a quick, nutritious recipe that pairs well with rice, quinoa, or crusty bread. The light lemon-olive oil sauce makes the fish flavorful without being heavy.
Prep Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Ingredients
For the Cod:
4 cod fillets (about 150–180 g each), skinless and boneless
2 tbsp olive oil
2 cloves garlic, minced
1 lemon
1 tsp dried oregano
½ tsp paprika
Salt & pepper, to taste
For the Mediterranean Topping:
1 cup cherry tomatoes, halved
½ cup Kalamata olives, pitted and sliced
1 small red onion, thinly sliced
2 tbsp capers
2 tbsp fresh parsley or basil, chopped
2 tbsp extra virgin olive oil
Instructions
Step 1: Prepare the Cod
Preheat oven to 200°C (400°F).
Pat cod fillets dry with paper towels.
Rub each fillet with olive oil, garlic, oregano, paprika, salt, and pepper.
Place in a lightly oiled baking dish.
Step 2: Make the Mediterranean Topping
In a bowl, mix cherry tomatoes, olives, onion, capers, parsley, and olive oil.
Toss well and spoon evenly over the cod fillets.
Add lemon juice and place lemon slices on top.
Step 3: Bake the Cod
Bake uncovered for 15–20 minutes, or until the fish is opaque and flakes easily with a fork.
(Internal temp should reach 145°F / 63°C).
Step 4: Serve
Spoon some of the tomato-olive mixture and pan juices over the cod.
Garnish with extra fresh parsley.
Notes & Tips
You can use haddock, halibut, or tilapia if cod isn’t available.
For a heartier version, add roasted zucchini or bell peppers to the topping.
Don’t overbake the cod — it cooks quickly and should stay moist.
Serve with quinoa, couscous, roasted potatoes, or a Greek salad.
Frequently Asked Questions
Q: Can I make this with frozen cod?
✅ Yes, just thaw completely and pat dry before baking.
Q: Can I prepare it ahead of time?
✅ Yes, assemble the dish up to 4 hours ahead, cover, and refrigerate. Bake just before serving.
Q: Can I make it spicy?
✅ Yes, add chili flakes or sliced fresh chili to the topping.
Nutritional Information
Calories: 290 kcal
Protein: 34 g
Carbohydrates: 7 g
Fat: 14 g
Fiber: 2 g
Sugar: 3 g