Easy Mediterranean Baked Cod
This Easy Mediterranean Baked Cod is a light, vibrant, and wholesome dish packed with zesty lemon, juicy cherry tomatoes, briny olives, and fresh herbs. The cod bakes to tender perfection in under 20 minutes, making it an ideal weeknight dinner that feels restaurant-worthy without the effort. Inspired by coastal Mediterranean flavors, it’s naturally gluten-free, protein-rich, and full of heart-healthy ingredients.
Total Time:
Prep time: 10 minutes
Cook time: 15–18 minutes
Total time: 25–28 minutes
Servings: 4
Ingredients:
For the Cod:
4 cod fillets (each about 5–6 oz)
2 tbsp extra virgin olive oil
3 garlic cloves, finely minced
1 lemon, zested and juiced
1/2 tsp dried oregano
1/4 tsp smoked paprika
Salt & black pepper, to taste
Mediterranean Toppings:
1 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
1/3 cup pitted Kalamata olives, sliced
2 tbsp capers
2 tbsp chopped fresh parsley or basil
Crumbled feta cheese for garnish
Extra lemon wedges for serving
Instructions:
1. Preheat Oven:
Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil or line it with parchment paper.
2. Prepare Marinade:
In a small bowl, combine olive oil, garlic, lemon zest, lemon juice, oregano, paprika (if using), salt, and pepper. Mix well.
3. Season the Cod:
Pat cod fillets dry with paper towels. Rub the marinade all over the fish and place in the prepared baking dish.
4. Add Vegetables:
Scatter cherry tomatoes, red onion, olives, and capers (if using) around and slightly on top of the cod.
5. Bake:
Bake uncovered for 15–18 minutes, or until the fish is opaque and flakes easily with a fork.
(Thicker fillets may need an extra 2–3 minutes.)
6. Garnish & Serve:
Remove from oven and sprinkle with fresh parsley or basil. Garnish with crumbled feta and serve with extra lemon wedges if desired.
Notes & Tips:
Fish substitute: You can use haddock, halibut, or sea bass in place of cod.
For extra flavor: Add a splash of white wine or vegetable broth to the baking dish before baking.
Make it dairy-free: Simply skip the feta.
Cooking time tip: Avoid overcooking! Cod becomes dry if baked too long. Check doneness by flaking with a fork at the thickest part.
Serving suggestion: Serve with warm couscous, lemon orzo, roasted potatoes, or a fresh Greek salad.
Frequently Asked Questions
Q: Can I use frozen cod fillets?
A: Yes! Just be sure to thaw completely and pat them dry before marinating.
Q: How do I know when cod is cooked through?
A: Cod is done when it’s opaque and flakes easily with a fork. Internal temperature should be 145°F (63°C).
Q: Can I prep this ahead?
A: Yes, you can marinate the cod up to 4 hours in advance and refrigerate it. Bake just before serving.
Q: What can I serve with it?
A: Couscous, lemon herb quinoa, roasted vegetables, garlic green beans, or a side of hummus and warm pita.
Nutritional Information
Calories ~290 kcal
Protein 32g
Carbohydrates 6g
Fat 15g
Fiber 1g
Sugar 2g
Sodium ~420 mg