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4.5 from 6 votes

Mediterranean Baked Cod Recipe

Easy Mediterranean Baked Cod Recipe with Roasted Tomatoes- each bite of tender, flaky cod, roasted tomatoes, and flavorful olives is a satisfying and healthy meal that will leave you craving more. It all comes together in 30 minutes and in one pan for easy cleaning!

Prep Time
5 mins
Cook Time
5 mins
Total Time
45 mins
Servings: 4 servings
Calories: 378 kcal
Course: Main Course
Cuisine: Italian

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 is 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

    Cup of Yum
  1. Preheat your oven to 400ºF.
  2. 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.
  3. Bake the tomato mixture uncovered for 20 to 25 minutes or until the tomatoes are soft and jammy.
  4. 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.
  5. 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. 
  6. 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. 
  7. 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

  • Select Fresh Ingredients: Choose fresh, high-quality ingredients, especially regarding the fish if there is a fishy smell that is NOT fresh fish. Fresh cod fillets and ripe cherry tomatoes will enhance the dish’s overall flavor.
  • Pat the Fish Dry: Before brushing the cod with olive oil and seasoning, pat the fillets dry with paper towels. This helps the oil seasonings adhere better, ensuring a flavorful and crispy exterior.
  • Evenly Coat Ingredients: Ensure an even distribution of the tomato mixture and seasonings over the fish. This ensures each bite is packed with a balanced blend of flavors.
  • Preheat the Oven: Preheat the oven to 400ºF before preparing the ingredients. This helps achieve consistent and efficient cooking.
  • Use a Quality Olive Oil: Choose a good-quality extra virgin olive oil for brushing the fish and mixing it with the tomato mixture. It adds richness and enhances the Mediterranean flavor profile.
  • Watch the Baking Time: Keep a close eye on the baking time, especially for the fish. Overcooking can lead to dryness, so aim for the recommended time until the fish is just cooked through and flakes easily.

Nutrition Information

Calories 378kcal (19%) Carbohydrates 8g (3%) Protein 32g (64%) Fat 24g (37%) Saturated Fat 3g (15%) Polyunsaturated Fat 3g Monounsaturated Fat 17g Cholesterol 73mg (24%) Sodium 690mg (29%) Potassium 1004mg (29%) Fiber 2g (8%) Sugar 4g (8%) Vitamin A 766IU (15%) Vitamin C 30mg (33%) Calcium 67mg (7%) Iron 2mg (11%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 378

% Daily Value*

Calories 378kcal 19%
Carbohydrates 8g 3%
Protein 32g 64%
Fat 24g 37%
Saturated Fat 3g 15%
Polyunsaturated Fat 3g 18%
Monounsaturated Fat 17g 85%
Cholesterol 73mg 24%
Sodium 690mg 29%
Potassium 1004mg 21%
Fiber 2g 8%
Sugar 4g 8%
Vitamin A 766IU 15%
Vitamin C 30mg 33%
Calcium 67mg 7%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.