Delicate cod fillets are gently baked over a vibrant mixture of cherry tomatoes, olives, garlic, and herbs in this Mediterranean Baked Cod recipe. With simple, fresh ingredients and heart-healthy olive oil, this dish brings together classic coastal flavors in a light and satisfying meal.
Why You’ll Love This Recipe
This dish is an ideal choice for a quick and healthy dinner that doesn’t compromise on flavor. The cod cooks to perfection in the juices of the tomatoes and olives, absorbing their briny, aromatic essence. It’s naturally gluten-free, low in carbohydrates, and packed with nutrients—making it as nourishing as it is delicious. Plus, it comes together in under 30 minutes with minimal cleanup.
ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 4 cod fillets (about 5 oz / 140 g each)
- 1 cup cherry tomatoes, halved
- 1/2 cup green olives
- 1/2 cup black olives
- 3 cloves garlic, minced
- 3 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried thyme)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Fresh rosemary sprigs, for garnish
directions
- Preheat oven to 375°F (190°C).
- In a large baking dish, combine cherry tomatoes and both types of olives.
- Add minced garlic, oregano, thyme, salt, pepper, and olive oil. Toss gently to coat everything evenly.
- Place the cod fillets on top of the tomato mixture. Spoon some of the seasoned oil over each fillet.
- Bake uncovered for 18–20 minutes, or until the cod is opaque and flakes easily with a fork.
- Garnish with fresh rosemary sprigs before serving. Serve warm.
Servings and timing
This recipe yields 4 servings. Total time required is approximately 25 minutes — 5 minutes for preparation and 20 minutes for baking.
Variations
- Add Lemon: Place thin lemon slices over the cod before baking for added brightness.
- Spicy Option: Add a pinch of red pepper flakes or sliced chili for a gentle kick.
- Use Different Fish: Substitute cod with haddock, halibut, or sea bass if preferred.
- Herb Swap: Use fresh basil or parsley instead of rosemary for a different flavor profile.
- Vegetable Addition: Add thinly sliced zucchini or bell peppers to the tomato mixture for a more substantial dish.
storage/reheating
Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place in a preheated 325°F (160°C) oven for 10–12 minutes or until warmed through. Avoid microwaving for too long, as it may dry out the fish. This dish is not ideal for freezing due to the delicate texture of the cod and the moisture from the vegetables.
FAQs
Can I use frozen cod fillets?
Yes, but be sure to thaw them completely and pat dry before baking to avoid excess moisture.
What type of olives are best for this recipe?
A mix of green and black olives provides a balance of flavor, but you can use whichever you prefer or have on hand.
Is cod a sustainable choice?
Look for cod that is certified sustainable by organizations like MSC (Marine Stewardship Council) for the most environmentally responsible option.
Can I make this recipe ahead of time?
It’s best enjoyed fresh, but you can prepare the tomato and olive mixture a few hours ahead and add the cod just before baking.
What should I serve with Mediterranean baked cod?
Serve with couscous, quinoa, roasted potatoes, or a fresh green salad for a complete meal.
How do I know when the cod is done?
The fish should be opaque and flake easily with a fork. An internal temperature of 145°F (63°C) indicates doneness.
Can I add capers to this recipe?
Yes, capers add an extra burst of briny flavor and pair beautifully with the olives and tomatoes.
What if I don’t have fresh herbs?
Dried herbs work perfectly well. Adjust quantities to taste, typically using half the amount of dried as you would fresh.
Is this dish dairy-free?
Yes, this recipe is naturally dairy-free and suitable for those avoiding lactose.
Can I cook this in a cast iron skillet?
Yes, a cast iron skillet works well and can go straight from oven to table for serving.
Conclusion
Mediterranean Baked Cod with Tomatoes & Olives is a simple yet elegant dish that celebrates the bold, clean flavors of the Mediterranean diet. With tender fish, juicy tomatoes, and briny olives brought together in one pan, it’s a wholesome and flavorful meal that’s perfect for both busy weeknights and relaxed weekend dinners.
Print
Mediterranean Baked Cod with Tomatoes & Olives
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Low Fat
Description
Tender cod fillets baked with a medley of cherry tomatoes, olives, garlic, and fresh herbs in a drizzle of olive oil for a flavorful, heart-healthy Mediterranean dish.
Ingredients
- 4 cod fillets (about 5 oz / 140 g each)
- 1 cup cherry tomatoes, halved
- 1/2 cup green olives
- 1/2 cup black olives
- 3 cloves garlic, minced
- 3 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon fresh thyme leaves (or 1/2 tsp dried)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Fresh rosemary sprigs, for garnish
Instructions
- Preheat oven to 375°F (190°C).
- In a large baking dish, arrange cherry tomatoes and olives. Add garlic, oregano, thyme, salt, pepper, and olive oil. Toss to coat evenly.
- Place cod fillets on top of the tomato mixture, spooning some of the seasoned oil over the fish.
- Bake for 18–20 minutes, or until cod is opaque and flakes easily with a fork.
- Garnish with fresh rosemary sprigs before serving.
Notes
- Use a mix of green and black olives for depth of flavor.
- Pair with couscous, quinoa, or crusty bread to soak up the juices.
- Swap cod with haddock or halibut if preferred.
Nutrition
- Serving Size: 1 fillet with toppings
- Calories: 270
- Sugar: 3g
- Sodium: 460mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 65mg
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