Mediterranean Baked Cod With Tomatoes & Olives – Bright, Simple, Weeknight-Friendly
This is the kind of weeknight dinner that feels special without demanding much from you. Tender cod bakes in a garlicky sauce of tomatoes, olives, lemon, and herbs, all in one pan. It’s light but satisfying, with a sunny flavor that tastes like vacation.
Minimal prep, quick cook time, and easy cleanup make it a reliable go-to. If you’re craving something fresh and wholesome, this dish delivers every time.
Mediterranean Baked Cod With Tomatoes & Olives – Bright, Simple, Weeknight-Friendly
Ingredients
- Cod fillets (4 pieces, 5–6 ounces each), fresh or thawed
- Cherry or grape tomatoes (2 cups), halved; or 1 can (14.5 ounces) diced tomatoes, drained
- Kalamata olives (1/2 cup), pitted and halved; green olives also work
- Red onion (1/2 medium), thinly sliced
- Garlic (3–4 cloves), minced
- Lemon (1), zest and juice
- Extra-virgin olive oil (3 tablespoons)
- Capers (1 tablespoon), optional but great for extra tang
- Fresh parsley (small bunch), chopped
- Fresh oregano (1–2 teaspoons, chopped) or dried oregano (1 teaspoon)
- Crushed red pepper flakes (a pinch), optional
- Salt and black pepper
- Dry white wine (1/4 cup), optional; or use low-sodium chicken or vegetable broth
Instructions
- Preheat and prep: Heat the oven to 400°F (200°C). Pat the cod dry with paper towels and set aside. Dry fish browns better and won’t water down the sauce.
- Make the base: In a baking dish, combine tomatoes, olives, red onion, garlic, capers (if using), lemon zest, 2 tablespoons olive oil, oregano, red pepper flakes, and a pinch of salt and pepper.Add the white wine or broth if using. Toss to coat and spread in an even layer.
- Season the cod: Drizzle the fillets with the remaining 1 tablespoon olive oil. Season both sides with salt and pepper.Place the fish on top of the tomato mixture.
- Add lemon: Squeeze half the lemon over the fish and the tomato mixture. Slice the remaining half into thin rounds and tuck a few slices around the fillets.
- Bake: Bake uncovered for 12–15 minutes, depending on thickness. Cod is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
- Finish: Sprinkle with chopped parsley.Taste the pan juices and adjust with more lemon juice, salt, or pepper if needed.
- Serve: Spoon the tomatoes and olives over the fish. Serve with crusty bread, couscous, rice, or roasted potatoes to soak up the sauce.
What Makes This Recipe So Good
- Fast and simple: Everything comes together in about 30 minutes. Most of the work is just chopping and seasoning.
- One-pan convenience: The fish bakes right on top of the juicy tomato-olive mixture, which doubles as the sauce.
- Balanced flavors: Briny olives, sweet tomatoes, bright lemon, and fresh herbs make the cod shine without overpowering it.
- Healthy and light: Lean protein, heart-healthy olive oil, and fiber-rich veggies make a nutritious dinner that doesn’t feel heavy.
- Flexible: Swap in halibut, haddock, or sea bass.
Use cherry tomatoes or canned—both work.
Shopping List
- Cod fillets (4 pieces, 5–6 ounces each), fresh or thawed
- Cherry or grape tomatoes (2 cups), halved; or 1 can (14.5 ounces) diced tomatoes, drained
- Kalamata olives (1/2 cup), pitted and halved; green olives also work
- Red onion (1/2 medium), thinly sliced
- Garlic (3–4 cloves), minced
- Lemon (1), zest and juice
- Extra-virgin olive oil (3 tablespoons)
- Capers (1 tablespoon), optional but great for extra tang
- Fresh parsley (small bunch), chopped
- Fresh oregano (1–2 teaspoons, chopped) or dried oregano (1 teaspoon)
- Crushed red pepper flakes (a pinch), optional
- Salt and black pepper
- Dry white wine (1/4 cup), optional; or use low-sodium chicken or vegetable broth
Step-by-Step Instructions
- Preheat and prep: Heat the oven to 400°F (200°C). Pat the cod dry with paper towels and set aside. Dry fish browns better and won’t water down the sauce.
- Make the base: In a baking dish, combine tomatoes, olives, red onion, garlic, capers (if using), lemon zest, 2 tablespoons olive oil, oregano, red pepper flakes, and a pinch of salt and pepper.
Add the white wine or broth if using. Toss to coat and spread in an even layer.
- Season the cod: Drizzle the fillets with the remaining 1 tablespoon olive oil. Season both sides with salt and pepper.
Place the fish on top of the tomato mixture.
- Add lemon: Squeeze half the lemon over the fish and the tomato mixture. Slice the remaining half into thin rounds and tuck a few slices around the fillets.
- Bake: Bake uncovered for 12–15 minutes, depending on thickness. Cod is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
- Finish: Sprinkle with chopped parsley.
Taste the pan juices and adjust with more lemon juice, salt, or pepper if needed.
- Serve: Spoon the tomatoes and olives over the fish. Serve with crusty bread, couscous, rice, or roasted potatoes to soak up the sauce.
Storage Instructions
- Refrigerator: Store leftovers in an airtight container for up to 2 days. Fish is best fresh but still tasty the next day.
- Reheating: Warm gently in a 300°F (150°C) oven for 8–10 minutes or on the stovetop over low heat.
Avoid microwaving on high; it can overcook the fish.
- Freezing: Not recommended. The texture of cooked cod suffers after freezing. If you must freeze, do so for up to 1 month and reheat gently.
Health Benefits
- Lean protein: Cod is high in protein and low in fat, helping support muscle maintenance without heavy calories.
- Heart-healthy fats: Olive oil provides monounsaturated fats that support cardiovascular health.
- Antioxidants: Tomatoes and herbs provide vitamin C, lycopene, and polyphenols that support immune health and reduce oxidative stress.
- Low-carb and gluten-free: Naturally fits many dietary needs.
Pair with veggies for a light, balanced meal.
- Low sodium if managed: You control the salt; choose low-sodium olives and rinse capers to reduce sodium further.
Pitfalls to Watch Out For
- Overcooking the fish: Cod cooks fast. Start checking at 10–12 minutes, especially if fillets are thin.
- Watery sauce: Don’t skip patting the fish dry. If using canned tomatoes, drain them well.
- Underseasoning: The dish is simple, so salt and acid matter.
Taste the pan juices and finish with a squeeze of lemon and pinch of salt if dull.
- Too many salty add-ins: Olives and capers add salt. Balance with unsalted broth and go easy on added salt until the end.
- Uneven fillets: If your cod pieces vary in thickness, remove thinner ones early to prevent overcooking.
Variations You Can Try
- Swap the fish: Use halibut, haddock, pollock, or sea bass. Adjust cooking time based on thickness.
- Add vegetables: Toss in sliced bell peppers, zucchini, or fennel.
Keep pieces small so they cook in the same time.
- Herb twist: Try basil, dill, or thyme instead of oregano. A splash of balsamic adds sweetness and depth.
- Spice it up: Add harissa or a pinch of smoked paprika for heat and a smoky note.
- Olive switch: Mix Kalamata with Castelvetrano for a blend of briny and buttery flavors.
- Tomato options: Use sun-dried tomatoes (oil-packed, chopped) for a richer, more intense taste.
- Dairy finish: Crumble a little feta over the top in the last 5 minutes for a creamy, salty pop.
FAQ
Can I use frozen cod?
Yes. Thaw it completely in the fridge and pat it very dry before cooking.
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Excess moisture can make the sauce watery and the fish less flavorful.
What can I use instead of white wine?
Use low-sodium chicken or vegetable broth. You can also skip liquid altogether; the tomatoes release plenty of juice.
How do I know when cod is done?
It should flake easily with a fork and be opaque throughout. An instant-read thermometer should read 145°F (63°C) in the thickest part.
Can I make this ahead?
You can prep the tomato-olive mixture a day ahead and store it in the fridge.
Add the fish just before baking so it stays fresh and doesn’t cure in the lemon juice.
What should I serve with it?
Crusty bread, couscous, or rice are great for soaking up the sauce. A simple green salad or steamed green beans rounds out the meal.
Is this recipe spicy?
Only if you add red pepper flakes or harissa. Keep it mild by leaving them out.
Can I cook it on the stovetop?
Yes.
Simmer the tomato-olive mixture in a large skillet for 5–7 minutes, then nestle in the cod, cover, and cook over medium-low until the fish flakes, about 8–10 minutes.
In Conclusion
Mediterranean Baked Cod with Tomatoes & Olives is the kind of meal that proves simple cooking can be full of character. It’s fast, bright, and flexible, with flavors that feel both fresh and comforting. Keep the ingredients on hand, and you’ll always have an effortless dinner that tastes like a sunny escape.
