Mediterranean Baked Cod with Olives and Tomatoes
A clean, simple eat featuring flaky baked cod nestled in a vibrant Mediterranean sauce of cherry tomatoes, Kalamata olives, and fresh herbs — just 310 calories and 34g of protein per serving.
10m
4
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Ingredients
- 4 cod fillets (about 6 oz each), skin removed
- 1 pint cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and roughly chopped
- 3 cloves garlic, thinly sliced
- 3 tablespoons extra-virgin olive oil, divided
- 1/4 cup dry white wine (or low-sodium chicken broth)
- 1 teaspoon dried oregano
- 1/2 teaspoon crushed red pepper flakes
- 1/2 teaspoon sea salt, divided
- 1/4 teaspoon black pepper
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1/4 cup fresh flat-leaf parsley, roughly chopped
- Lemon wedges for serving
Instructions
- 1
Preheat Oven
Preheat your oven to 400°F (200°C). Lightly grease a 9x13-inch baking dish with 1 tablespoon of the olive oil and set aside.
- 2
Build the Tomato-Olive Base
In the prepared baking dish, combine the halved cherry tomatoes, chopped Kalamata olives, and sliced garlic. Drizzle with 1 tablespoon of olive oil and the white wine (or broth). Sprinkle with dried oregano, red pepper flakes, and 1/4 teaspoon of the sea salt. Toss gently to combine and spread in an even layer across the bottom of the dish.
- 3
Par-Roast the Vegetables
Place the baking dish in the preheated oven and roast the tomato-olive mixture for 8 minutes, until the tomatoes begin to soften and release their juices. This builds a flavorful base for the fish.
- 4
Prepare the Cod
While the vegetables roast, pat the cod fillets completely dry with paper towels. This step is critical — dry fish sears better and absorbs seasoning more evenly. Season both sides of each fillet with the remaining 1/4 teaspoon of sea salt and the black pepper.
- 5
Nestle Cod into the Pan
Remove the baking dish from the oven. Carefully nestle the seasoned cod fillets on top of the tomato-olive mixture, pressing them down gently so they sit in the sauce. Drizzle the fish with the remaining 1 tablespoon of olive oil and the fresh lemon juice. Sprinkle the lemon zest over the fillets.
- 6
Bake the Cod
Return the dish to the oven and bake for 12 to 14 minutes, depending on the thickness of the fillets, until the cod is opaque throughout and flakes easily when tested with a fork. Do not overbake — cod goes from perfectly flaky to dry quickly, so begin checking at the 12-minute mark.
- 7
Finish and Serve
Remove from the oven and scatter the fresh chopped parsley generously over the fish and sauce. Spoon some of the tomato-olive pan juices over each fillet. Serve immediately with lemon wedges alongside steamed rice, crusty bread, or a simple green salad for a complete clean and simple meal.
Chef's Tips
For the best results, choose cod fillets of even thickness (about 1 inch thick) so they cook uniformly. If your fillets are very thin, reduce the final bake time to 8–10 minutes. You can substitute halibut, sea bass, or tilapia with similar results. Using a dry white wine like Pinot Grigio adds brightness to the sauce, but low-sodium chicken broth works perfectly for an alcohol-free version. Leftovers keep well refrigerated for up to 2 days — reheat gently in a covered skillet over low heat with a splash of water to preserve moisture.
Nutrition Facts
Frequently Asked Questions
Everything you need to know about making this mediterranean baked cod with olives and tomatoes
How long does it take to make Mediterranean Baked Cod with Olives and Tomatoes?
This recipe takes 30 minutes total time, including 10 minutes prep time and 20 minutes cooking time.
How many servings does this Mediterranean Baked Cod with Olives and Tomatoes recipe make?
This recipe yields 4 servings.
What is the difficulty level of this Mediterranean Baked Cod with Olives and Tomatoes recipe?
This recipe is rated as Easy difficulty level, making it perfect for beginners.
Can I make substitutions in this Mediterranean Baked Cod with Olives and Tomatoes recipe?
Yes, you can make substitutions, but they may affect the final result. Common substitutions include using different types of ingredients for dietary restrictions or personal preferences.
Can I make this mediterranean baked cod with olives and tomatoes ahead of time?
Yes! You can prepare this mediterranean baked cod with olives and tomatoes up to 1 day ahead. Assemble the dish completely, cover with foil, and refrigerate. When ready to serve, bring to room temperature for 30 minutes, then bake as directed, adding an extra 10-15 minutes to the cooking time if needed.
How do I store leftover mediterranean baked cod with olives and tomatoes?
Store leftover mediterranean baked cod with olives and tomatoes covered in the refrigerator for up to 4 days. To reheat, cover with foil and warm in a 350°F oven for 15-20 minutes, or microwave individual portions for 1-2 minutes until heated through.
What side dishes go well with mediterranean baked cod with olives and tomatoes?
This mediterranean baked cod with olives and tomatoes pairs beautifully with a simple green salad, roasted vegetables like broccoli or Brussels sprouts, or crusty bread. For a complete meal, serve alongside grilled chicken or a protein of your choice.
Can I freeze mediterranean baked cod with olives and tomatoes?
Yes, this mediterranean baked cod with olives and tomatoes freezes well for up to 3 months. Wrap tightly in plastic wrap and aluminum foil, or store in freezer-safe containers. Thaw overnight in the refrigerator before reheating in the oven at 350°F until warmed through.