Baked Mediterranean Cod is a healthy weeknight dinner that is brimming with greek flavors like kalamata olives, tomatoes, and capers, cooked together alongside tender and flaky cod filets.
Looking for an easy fish recipe to add to your dinner line up? This one pan cod recipe takes just a few minutes of preparation but the result is restaurant quality deliciousness.
Greek baked cod with olives and tomatoes is braised in olive oil, lemon, and Mediterranean herbs, is a delicious and healthy dish that captures the essence of Mediterranean cuisine. If you prefer chicken, check out this Greek Chicken Traybake- it has lots of the same flavors.
Jump to:
Why you'll love this recipe
- Flavorful: The cod fish is baked in the oven along with various aromatics that add loads of flavor to this mild fish.
- Low Carb: Cod is often used in fish sticks and breaded fish recipes, but not here! This baked cod is gluten free and low carb.
- Easy: Just a bit of chopping and into the oven it goes. You can make this even easier by baking everything at the same time instead of pre baking the tomato mixture.
Ingredient Notes
- Cod Fillets: While salmon is my favorite fish, cod is great as well. It is often pretty sustainably sourced and more economical.
- Olive Oil: You'll notice there is ¼ cup of extra virgin olive oil in this recipe. Olive oil is a staple in mediterranean cooking and helps keep the low fat cod fish moist when baking.
- Cherry Tomatoes: When baked, cherry tomatoes burst and become soft, sweet, and jammy. They are so good. Try them in this Basil Pesto Salmon, as well.
- Kalamata Olives: With a rich, fruity, salty flavor and a dark color, kalamata olives add a distinct flavor to whatever they are served with.
- Capers: Capers are small flower buds typically preserved in brine or salt, add a tangy flavor to wide variety of dishes. We love them in sauces like Giada Chicken Piccata Recipe and salads like Pesto Orzo Salad.
For a full list of ingredients, see the recipe card below.
Variations and Substitutions
- Salmon or Mahi Mahi would both be good substitutes to use in this recipe.
- If you don't have greek seasoning, italian seasoning can be used instead.
- If you don't have fresh lemon slices, bottled lemon juice or red wine vinegar can be added to the tomato mixture, 1 tbsp. should be enough to flavor it.
- You can place everything into the oven at the same time (tomato mixture + fish), if you would prefer not to prebake the tomatoes. They will still be cooked, just not as soft and jammy.
How to Make
Step 1. Preheat oven to 400 degrees F. To a large baking dish, add whole cherry tomatoes, olive oil, red onions, minced garlic, greek seasoning, salt, and pepper. Gently mix to ensure everything is evenly coated.
Step 2. Bake for 15 minutes.
Step 3. Remove from the oven and carefully place cod pieces on top
Step 4. Add one slice of lemon to each piece of fish.
Step 5. Place back into the oven for an additional 15-20 minutes until the fish is cooked through and flakes easily with a fork.
Step 6. Serve as is, or topped with feta cheese and fresh basil or chopped fresh parsley.
Recipe Tip
If using frozen cod, up the cook time to about 25 minutes for a standard sized cod filet. Be sure to test the temperature to make sure it is done with an instant read meat thermometer. The fish should be at least 145 degrees F.
How to serve mediterranean baked cod
Serve with fresh herbs like basil, dill, or parsley, a sprinkle of feta cheese, and some fresh lemon juice if desired.
This fish is great on a bed of couscous or Lemon Butter Rice Pilaf.
Recipe FAQs
Cod should be cooked to an internal temperature of 145°F. You'll know the cod is done when it is opaque in color and the fish flakes easily with a fork. Using a meat thermometer is a great way to ensure the fish is cooked through, as well.
Cod is often described as having a mild, slightly sweet flavor, making it great for those who don't enjoy a strong fishy taste. The mild flavor also makes it great for use in a variety of dishes because it takes on the flavor of whatever is around it.
Yes, cod is part of the Mediterranean diet, which focuses on fish consumption.
For a typical 4 oz. piece of fresh cod at 400 degrees F, it will take about 15 minutes to cook. Because this baked cod recipe has tomatoes and olives as well, it takes a bit longer for everything to cook.
More mediterranean dishes
If you tried this Baked Mediterranean Cod Recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how it goes in the comments below. I love to hear from you.
Baked Mediterranean Cod
Ingredients
- 4 cod filets approximately 4 oz. each
- ¼ cup olive oil
- 2 cups cherry tomatoes
- 1 tbsp. greek seasoning
- 2 tbsp. capers
- ¼ cup kalamata olives
- ½ lemon sliced into rings
- 2 garlic cloves minced
- 1 red onion thinly sliced
- ½ tsp. salt
- ½ tsp. black pepper
Instructions
- Preheat oven to 400 degrees F.
- To a large baking dish, add whole cherry tomatoes, olive oil, red onions, minced garlic, greek seasoning, salt, and pepper. Gently mix to ensure everything is evenly coated.
- Bake for 15 minutes.
- Remove from the oven and carefully place cod pieces on top. Add one slice of lemon to each piece of fish. Place back into the oven for an additional 15-20 minutes until the fish is cooked through and flakes easily with a fork.
- Serve as is, or topped with feta cheese and fresh basil or chopped fresh parsley.
Leave a Reply