Mediterranean-Style Baked Cod
Flaky baked cod nestled in a bright tomato-olive-lemon sauce with garlic, herbs, and olive oil. Clean, fresh Mediterranean flavors that let the fish shine.
Prep time: 10 minutes
Bake time: 18–22 minutes
Total time: 30 minutes
Ingredients
4 cod fillets (150–180 g each)
3 tbsp olive oil
3 cloves garlic, sliced
1 cup cherry tomatoes, halved
¼ cup black or Kalamata olives, sliced
1 tbsp capers
Zest of 1 lemon
2 tbsp lemon juice
1 tsp dried oregano
½ tsp salt
¼ tsp black pepper
2 tbsp fresh parsley, chopped
Instructions
1. Prepare Oven
Preheat oven to 200°C (400°F).
Lightly oil a baking dish.
2. Assemble
Place cod fillets in the dish.
Sprinkle with salt, pepper, oregano, and lemon zest.
Scatter garlic, tomatoes, olives, and capers around fish.
Drizzle olive oil and lemon juice over everything.
3. Bake
Bake uncovered 18–22 minutes, until cod flakes easily with a fork.
4. Finish
Sprinkle with fresh parsley.
Spoon pan juices over fish before serving.
Serving Suggestions
With lemon rice, orzo, or couscous
Alongside steamed green beans or zucchini
With crusty bread to soak up the sauce
Tips & Notes
Juicier fish: Cover loosely with foil for first 10 minutes.
Extra Mediterranean: Add artichoke hearts.
Wine option: Add a splash of white wine before baking.
Frequently Asked Questions
Can I use frozen cod?
Yes—thaw completely and pat dry first.
Can I pan-bake this?
Yes—start on stove, finish in oven.
Nutritional Information
Calories: ~320
Protein: 35 g
Fat: 18 g
Carbs: 6 g