Mediterranean Baked Cod

For a meal that’s light yet deeply satisfying, this Mediterranean baked cod delivers a powerhouse of lean protein and heart-healthy fats. It’s a flavorful proof that eating well doesn’t mean sacrificing an ounce of enjoyment at the table. I think we’ve all had those nights where we want something that feels both nourishing and celebratory, without spending hours at the stove. That’s exactly where this recipe lives. It’s my go-to when the week feels long but I still want to gather around the table for a meal that tastes like sunshine.

This Mediterranean baked cod is more than just a recipe; it’s a simple, reliable path to a beautiful dinner. It brings together the bright, honest flavors of the Mediterranean diet pyramid—fresh herbs, good olive oil, lemon, and tomatoes—in a way that’s effortless for any home cook. Whether you’re looking for Whole30 recipes, easy Mediterranean dinner ideas, or just a dependable fish dish that always impresses, this one-pan wonder is your answer. Simple ingredients, warm memories, all coming together in about 30 minutes. Let’s get cooking.

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Ingredients List

Mediterranean baked cod starts with a handful of fresh, vibrant ingredients that do all the talking. You’ll likely have most of these in your pantry already, which is part of what makes this one of my favorite simple Mediterranean recipes.

• 4 (6-ounce) cod fillets, about 1-inch thick
• 2 tablespoons extra virgin olive oil, divided
• 1 pint cherry or grape tomatoes, halved
• 1 small red onion, thinly sliced
• 3 cloves garlic, minced
• 1 lemon, thinly sliced, plus more wedges for serving
• 1/4 cup pitted Kalamata olives, halved
• 2 tablespoons capers, drained
• 1 teaspoon dried oregano (or 1 tablespoon fresh)
• 1/2 teaspoon smoked paprika
• Salt and freshly ground black pepper
• Fresh parsley or dill, chopped, for garnish

Smart Swaps & Notes:

• Fish: No cod? Thick halibut, haddock, or salmon fillets work beautifully. Just adjust cooking time slightly for thickness.
• Olives & Capers: If you’re not a fan, simply omit. The dish will still be fantastic.
• Fresh Herbs: Don’t skip the fresh garnish! Parsley, dill, or even basil adds a crucial pop of freshness. If you only have dried, a teaspoon stirred into the tomato mixture works.

Timing

One of the biggest wins with this Mediterranean baked cod is how quickly it comes together. It’s the definition of a fast, flavorful weeknight rescue.

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes

That’s right—from fridge to table in half an hour. It’s about 50% faster than preheating the oven for a frozen pizza and infinitely more rewarding.

Step-by-Step Instructions

The magic of this Mediterranean baked cod is in the layering of flavors. We’re building a quick, juicy sauce right in the baking dish that the fish gently steams in, soaking up every bit of garlicky, lemony goodness.

1. Prep the Oven and Dish. Preheat your oven to 400°F (200°C). Take a large baking dish or a rimmed sheet pan and drizzle with 1 tablespoon of the olive oil, swirling to coat the bottom.

2. Create the Flavor Base. In the prepared dish, combine the halved tomatoes, sliced red onion, minced garlic, Kalamata olives, capers, dried oregano, smoked paprika, a good pinch of salt, and a few grinds of black pepper. Toss everything with the remaining 1 tablespoon of olive oil until well coated. This vibrant mix is the heart of your Mediterranean dinner idea.

3. Nestle in the Cod. Pat the cod fillets very dry with paper towels—this is key for getting a nice texture, not a steamed one. Season both sides lightly with salt and pepper. Push the tomato mixture to the sides of the dish to make room, then place the cod fillets in the center. Scatter the lemon slices over and around the fish.

4. Bake to Perfection. Transfer the dish to the preheated oven and bake for 12-15 minutes. The cook time depends on the thickness of your fillets. The Mediterranean baked cod is done when the fish flakes easily with a fork and is opaque all the way through. Avoid overbaking, as cod can dry out.

5. Garnish and Serve. Remove from the oven and immediately sprinkle with a generous handful of fresh chopped parsley or dill. The residual heat will wilt the herbs perfectly. Serve right from the dish for a beautiful, rustic presentation.

Nutritional Information

Per serving (one 6-oz cod fillet with vegetables):

• Calories: ~280
• Protein: 32g
• Carbohydrates: 10g
• Fat: 12g (mostly from heart-healthy olive oil)
• Fiber: 3g

This Mediterranean baked cod is a stellar example of the principles found in the Mediterranean diet pyramid. It’s rich in lean protein from the cod, packed with antioxidants from tomatoes and onions, and features those celebrated monounsaturated fats from olive oil. It’s a balanced, health-supportive meal that truly satisfies.

Equipment Needed

You don’t need any fancy gadgets for this recipe. A regular kitchen setup is perfect:

• A large baking dish (9×13 inch) or a rimmed half-sheet pan.
• A good chef’s knife for prepping veggies.
• Measuring spoons.
• That’s it! No food processor, no stand mixer. Just simple tools for a great result.

Why You’ll Love This Recipe

This Mediterranean baked cod has earned a permanent spot in my dinner rotation for so many reasons.

• One-Pan Wonder: Everything cooks together in a single dish, meaning flavor mingles and cleanup is a breeze.
• Incredibly Adaptable: It’s naturally gluten-free, dairy-free, and fits into plans like Whole30 with no modifications. I’ve included more swaps in the next section.
• Meal-Prep Friendly: The tomato and onion mixture can be prepped a day ahead. Just store it in the fridge and assemble before baking.
• Family-Friendly Flavor: The flavors are bright and inviting, not fishy or overpowering. It’s a great way to introduce more seafood to the table.
• Elegantly Simple: It looks and tastes like you spent much longer than 30 minutes, making it perfect for casual dinners or when you have guests.

Healthier Alternatives for the Recipe

The beauty of simple Mediterranean recipes is their inherent flexibility. Here are easy tweaks to fit your needs:

• For a Lower-Carb Version: This dish is already quite low in carbs. You can reduce the onion slightly and serve it over a bed of zucchini noodles or simply with a big green salad instead of a grain.
• For a Higher-Protein Boost: The cod is already protein-packed. For an extra boost, add a can of rinsed white beans or chickpeas to the tomato mixture before baking.
• Dairy-Free & Gluten-Free: This recipe is naturally both! No changes needed.
• Reduced Sodium: Opt for low-sodium olives or use fewer, and rinse the capers thoroughly. You can also rely more on fresh herbs and lemon for flavor.

Serving Suggestions

This Mediterranean baked cod creates its own delicious, light sauce. Here’s how to build a complete, cozy meal around it:

• Over Grains: Spoon the fish and all the juicy tomatoes and onions over a bed of fluffy quinoa, couscous, or orzo. My Greek Orzo Salad would be a fantastic, cool counterpart on the side.
• With Crusty Bread: A slice of warm, crusty bread is non-negotiable for sopping up every last drop of the flavorful juices.
• Alongside Salads: A simple arugula salad with a lemon vinaigrette or a more substantial Mediterranean Chickpea Salad balances the meal perfectly.
• With Other Veggies: Roast some asparagus or broccoli while the cod bakes, or quickly sauté some spinach with garlic.

Common Mistakes to Avoid

A few small tips will guarantee your Mediterranean baked cod turns out perfectly every time.

• Not Drying the Fish: Skipping the step of patting the cod fillets dry can lead to excess moisture in the pan, preventing proper roasting and making the fish steam instead of bake firmly.
• Overcrowding the Pan: Give the vegetables and fish some space. If the pan is too crowded, the vegetables will steam and become soggy instead of roasting and caramelizing slightly.
• Overcooking the Cod: Cod cooks quickly. Start checking at the 12-minute mark. The fish is done when it flakes easily but is still moist in the center. It will continue to cook a bit from residual heat after leaving the oven.
• Skipping the Fresh Herb Garnish: That final sprinkle of parsley or dill isn’t just for color. It adds a crucial layer of fresh, bright flavor that ties the whole Mediterranean baked cod dish together.

Storing Tips for the Recipe

• Leftovers: Store any leftover Mediterranean baked cod in an airtight container in the refrigerator for up to 2 days. The texture of the fish is best when freshly made, but leftovers are still tasty.
• Reheating: Gently reheat in the microwave at a reduced power setting or in a covered oven-safe dish at 300°F until just warmed through. Avoid high heat, which can make the fish rubbery.
• Freezing: I don’t recommend freezing the fully cooked cod, as the texture will suffer. However, you can freeze the uncooked, seasoned tomato and onion mixture for up to 3 months. Thaw in the fridge overnight before assembling and baking with fresh fish.

Conclusion

This Mediterranean baked cod is everything I want in a weeknight dinner: fast, flavorful, nourishing, and utterly unfussy. It proves that with a few good ingredients and a trusty baking dish, you can create a meal that feels special any night of the week. It’s comfort food, made easy, straight from the heart of the Mediterranean.

I hope this recipe brings as much light and ease to your table as it does to mine. If you give it a try, I’d love to hear how it turned out for you! Leave a comment below or share your creation with me on Pinterest by tagging @HarmonyMeal.

If you loved the simplicity and bright flavors here, you might also enjoy my Baked Parmesan Cod for a cheesy twist, or my One Pan Garlic Butter Shrimp for another quick seafood fix. For more Mediterranean inspiration, my Lemon Herb Salmon is always a winner. Happy cooking.

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