Mediterranean Baked Cod (Printable Version)

Flaky cod baked with cherry tomatoes, olives, fresh herbs, and lemon for a bright Mediterranean flavor.

# What You Need:

→ Fish

01 - 4 cod fillets, skinless and boneless, approximately 5.3 oz each
02 - 1 tablespoon olive oil
03 - Salt and freshly ground black pepper to taste

→ Vegetables and Aromatics

04 - 2 cups cherry tomatoes, halved
05 - 1 small red onion, thinly sliced
06 - 3 garlic cloves, minced

→ Olives and Flavorings

07 - 1/2 cup pitted Kalamata olives, halved
08 - 2 tablespoons capers, drained
09 - Zest of 1 lemon
10 - Juice of 1/2 lemon

→ Herbs

11 - 2 tablespoons fresh parsley, chopped
12 - 2 tablespoons fresh basil, chopped, plus extra for garnish
13 - 1 teaspoon dried oregano

→ To Serve

14 - Lemon wedges

# Step-by-Step:

01 - Preheat oven to 400°F
02 - Pat cod fillets dry with paper towels and season both sides evenly with salt and freshly ground black pepper
03 - Lightly oil a large baking dish and arrange cod fillets in a single layer
04 - In a medium bowl, combine cherry tomatoes, red onion, garlic, olives, capers, lemon zest, lemon juice, parsley, basil, oregano, and 1 tablespoon olive oil. Toss gently to combine
05 - Spoon tomato-olive mixture evenly over and around cod fillets in the baking dish
06 - Bake for 20 to 25 minutes until cod is opaque and flakes easily with a fork
07 - Garnish with additional fresh basil and serve immediately with lemon wedges

# Expert Advice:

01 -
  • Quick and easy: Only 15 minutes of prep and 25 minutes in the oven — dinner is on the table in 40 minutes.
  • Healthy and light: At just 245 calories per serving with 32 g of protein, this dish is as nourishing as it is delicious.
  • Naturally gluten-free and low carb: Perfect for a wide range of dietary needs without any substitutions required.
  • Big Mediterranean flavors: Kalamata olives, capers, lemon zest, fresh basil, and oregano create a bold, vibrant sauce around the fish.
  • Minimal cleanup: Everything bakes together in one dish, making washing up a breeze.
02 -
  • Pat the fish dry: Removing surface moisture before seasoning ensures the cod bakes rather than steams, giving you a better texture.
  • Don't overcrowd the pan: Arrange the fillets in a single layer so they cook evenly and the topping has room to roast properly.
  • Check early: Start checking the cod at the 20-minute mark — overcooked fish turns dry quickly, so pull it out as soon as it flakes easily.
  • Use fresh herbs generously: Fresh parsley and basil added at the end (as garnish) brighten the dish considerably compared to dried herbs alone.
  • Add richness at the end: A final drizzle of high-quality extra virgin olive oil just before serving elevates the entire dish.
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