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Mediterranean Baked Cod Recipe

Add this Mediterranean Baked Cod recipe to your weeknight dinner rotation. Made by roasting tomatoes, garlic, and olives in one casserole dish, this baked cod recipe is fresh, protein-rich, and ready in 45 minutes from start to finish.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Seafood
Cuisine: Mediterranean
Diet: Gluten Free
Servings: 4 servings
Author: Aysegul Sanford

Ingredients

For The Vegetables:

  • 2 cups cherry tomatoes halved
  • 1 medium-sized shallot sliced thinly
  • 2 cloves garlic minced
  • ½ cup green olives sliced (or capers)
  • ¼ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon red pepper flakes optional
  • 2 tablespoons olive oil

For The Cod:

  • 4 cod fillets 1 ½ lbs / 5 to 6 oz. each (If using frozen, make sure it is thawed) *
  • 1 lemon sliced
  • 2 tablespoons olive oil
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • ¼ cup fresh parsley chopped, as a garnish

Instructions

  • Preheat oven to 400°F (204 °C).
  • Place cherry tomatoes, sliced shallot, minced garlic, and sliced olives in a 9X13 casserole dish.
    Two images showing how to prepare the tomato and olive mixture.
  • Drizzle it with 2 tablespoons of olive oil and sprinkle it with salt, pepper, and red pepper flakes, if using. Toss to combine.
  • Transfer to the preheated oven and bake for 15 minutes or until vegetables are softened.
  • Meanwhile, pat dry cod fillets with paper towels on both sides.
    Person patr drying and seasoning cod filets.
  • Drizzle them with 2 tablespoons of olive oil and season with salt and pepper.
  • Remove the veggies from the oven and carefully nestle the cod fillets and lemon slices in the vegetables.
  • Bake for 15-17 minutes or until the internal temperature of a cod filet registers 140 °F (60 °C) when a meat thermometer is inserted in the thickest part.
    Mediterranean cod in a casserole dish before and after it is baked.
  • When ready to serve, transfer a cod fillet to a plate and spoon it with some of the roasted veggies. Sprinkle it with fresh parsley right before serving.
    Baked cod with tomatoes and olives in a casserole dish.

Notes

  • Yields: This recipe yields 4 servings of baked cod, with each serving consisting of one fillet and roasted vegetables. The nutritional values below are per serving.
  • *Don't have cod? You can use any mild fish like haddock, halibut, or snapper.
  • Storing & reheating leftovers: Bring the baked cod to room temperature, place it in an airtight container, and store it in the fridge for up to 2 days.  Reheat in a low-heat oven, 300°F (150°C), for 5-7 minutes or until heated thoroughly.

Nutrition

Calories: 318kcal | Carbohydrates: 8g | Protein: 32g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Cholesterol: 73mg | Sodium: 805mg | Potassium: 963mg | Fiber: 2g | Sugar: 3g | Vitamin A: 859IU | Vitamin C: 39mg | Calcium: 63mg | Iron: 2mg

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