Looking for a healthy meal that’s bursting with taste? This Mediterranean Baked Cod with Tomatoes & Olives is a light and healthy dish packed with vibrant Mediterranean flavors—juicy tomatoes, briny olives, and tender cod all baked together in one pan. Perfect for a quick dinner, a nutritious lunch, or a simple yet elegant gathering, this recipe delivers big on flavor with minimal effort.
In this post, we’ll explore why this cod dish is a must-try, share an easy recipe, and toss in tips to make it your own. Let’s bake up some Mediterranean magic!
Why You’ll Love This Baked Cod Recipe
This dish is a celebration of simple, fresh ingredients. Here’s why it’s a winner:
- Mediterranean Flair: Tomatoes, olives, and herbs bring sunny, coastal vibes.
- Light and Healthy: Low in calories, high in protein—guilt-free goodness.
- One-Pan Ease: Minimal cleanup, ready in under 30 minutes—perfect for busy days.
It’s a flavorful, nutritious meal that feels effortless yet impressive. Ready to dive into this Mediterranean delight?
Ingredients for Mediterranean Baked Cod with Tomatoes & Olives
You’ll need fresh and pantry staples for this dish. Here’s what to gather (serves 2-3):
For the Cod:
- 2-3 cod fillets (6 oz each, fresh or thawed)
- 1 tbsp olive oil
- Salt and pepper, to taste
- 1 tsp dried oregano (or 1 tbsp fresh)
For the Topping:
- 1 cup cherry tomatoes, halved
- ½ cup Kalamata olives, pitted and halved
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 tbsp lemon juice (freshly squeezed)
- 1 tsp lemon zest
- 1 tsp dried thyme (or 1 tbsp fresh)
- Fresh parsley, chopped (optional, for garnish)
Keep it simple—these ingredients shine together!
How to Make Mediterranean Baked Cod with Tomatoes & Olives
This recipe is a one-pan breeze—assemble, bake, and enjoy. Here’s how it’s done:
- Preheat the Oven: Set your oven to 400°F (200°C). Lightly grease a baking dish with a bit of olive oil.
- Prep the Cod: Pat the cod fillets dry with paper towels. Place them in the baking dish, drizzle with 1 tbsp olive oil, and season with salt, pepper, and oregano.
- Add the Topping: In a bowl, mix cherry tomatoes, olives, red onion, garlic, 1 tbsp olive oil, lemon juice, lemon zest, and thyme. Toss to combine, then spoon the mixture evenly over and around the cod fillets.
- Bake: Place the dish in the oven and bake for 15-20 minutes, until the cod is opaque and flakes easily with a fork (internal temp of 145°F/63°C) and the tomatoes are soft and juicy.
- Serve: Remove from the oven, sprinkle with fresh parsley if desired, and serve hot—perfect with a side of crusty bread, rice, or a simple salad!
Tips for the Best Baked Cod
Want to make it perfect? Try these tricks:
- Don’t Overcook: Check the cod at 15 minutes—overdone fish gets dry.
- Freshness Counts: Use ripe tomatoes and quality olives for max flavor.
- Juicy Boost: Add a splash of white wine or broth to the pan before baking for extra moisture.
Why This Recipe Fits a Healthy Lifestyle
This Mediterranean Baked Cod with Tomatoes & Olives is a light and healthy dish that’s perfect for balanced eating. Cod is lean and protein-rich, while the Mediterranean toppings—olive oil, tomatoes, and olives—bring heart-healthy fats and antioxidants. Ready in under 30 minutes with one pan, it’s a no-fuss meal that’s great for weeknights or meal prep.
Store leftovers in the fridge for up to 2 days. Reheat gently in the oven or microwave with a splash of water to keep it moist!
Customize Your Baked Cod
Love a twist? Here’s how to switch it up:
- Spicy Kick: Add red pepper flakes or a sliced chili to the topping.
- Desi Touch: Sprinkle garam masala or chaat masala over the fish for an Indian flair.
- Veggie Swap: Try zucchini, artichoke hearts, or capers instead of olives.
Make it your Mediterranean masterpiece—this dish adapts beautifully!
Final Thoughts
This Mediterranean Baked Cod with Tomatoes & Olives is a light and healthy dish packed with Mediterranean flavors—tender cod, juicy tomatoes, and briny olives baked into a simple, delicious meal. Quick to make and full of vibrant taste, it’s your go-to for a nutritious dinner that feels like a treat. Perfect for any night you want something fresh and flavorful with minimal effort.
Ready to bake? Preheat your oven and let’s make something tasty. Have a favorite tweak or side to pair with it? I’d love to hear how you enjoy this Mediterranean gem!
