Mediterranean Baked Cod with Tomatoes, Olives & Fresh Herbs

Description

Mediterranean Baked Cod with Tomatoes, Olives & Fresh Herbs is a simple, healthy, and flavorful seafood dinner that comes together with minimal preparation. Tender cod fillets are baked on a sheet pan with juicy cherry tomatoes, briny Kalamata olives, red onion, garlic, lemon, and fresh herbs. As the cod cooks, the tomatoes become soft and juicy, creating a delicious natural sauce that blends beautifully with the olive oil, garlic, and Mediterranean seasonings. Fresh parsley and basil add a bright finishing touch, while a squeeze of lemon brings everything together. This recipe is naturally gluten-free and makes an excellent weeknight dinner because it requires very little hands-on cooking. Serve the cod with roasted potatoes, quinoa, rice, steamed vegetables, or a crisp Mediterranean salad for a complete meal. It is also elegant enough for a dinner party while remaining simple enough for everyday cooking.

Ingredients For the Cod

4 cod fillets, approximately 5–6 ounces each
2 tablespoons extra-virgin olive oil
3 cloves garlic, minced
1 tablespoon fresh lemon juice
1 teaspoon lemon zest
1 teaspoon dried oregano
½ teaspoon paprika
½ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon red pepper flakes, optional

For the Mediterranean Vegetables

1½ cups cherry tomatoes, halved
½ cup Kalamata olives, pitted
½ small red onion, thinly sliced
1 tablespoon capers, optional
1 tablespoon extra-virgin olive oil
½ teaspoon dried oregano
¼ teaspoon black pepper

For Finishing

2 tablespoons fresh parsley, chopped
2 tablespoons fresh basil, chopped
Lemon wedges
Optional crumbled feta cheese

Step-by-step instructions

1. Prepare the oven and sheet pan

Preheat the oven to 400°F (200°C). Line a large sheet pan with parchment paper for easy cleanup. Pat the cod fillets dry with paper towels. Removing excess moisture helps the fish roast properly and allows the seasoning to stick.

2. Prepare the lemon garlic seasoning

In a small bowl, whisk together the olive oil, minced garlic, lemon juice, lemon zest, dried oregano, paprika, salt, black pepper, and optional red pepper flakes. Stir until the mixture is well combined.

3. Season the cod

Place the cod fillets on one side of the prepared sheet pan. Spoon the lemon garlic mixture evenly over each fillet, gently spreading it across the surface. Allow the fish to sit for a few minutes while preparing the vegetables.

4. Prepare the Mediterranean vegetables

Add the halved cherry tomatoes, Kalamata olives, sliced red onion, and optional capers to the other side of the sheet pan. Drizzle the vegetables with olive oil and sprinkle with oregano and black pepper. Toss gently to coat everything evenly while keeping the vegetables arranged around the fish.

5. Bake

Place the sheet pan in the preheated oven and bake for approximately 12–18 minutes, depending on the thickness of the cod. The fish is ready when it is opaque in the center and flakes easily with a fork. The tomatoes should be softened and beginning to release their juices.

6. Add fresh herbs

Remove the sheet pan from the oven and allow the cod to rest for 2–3 minutes. Sprinkle fresh parsley and basil over the fish and roasted vegetables. If desired, add a small amount of crumbled feta for an extra creamy and salty Mediterranean touch.

7. Finish with lemon

Squeeze fresh lemon juice over the cod and vegetables just before serving. The acidity from the lemon brightens the flavors and balances the richness of the olive oil and olives.

8. Serve

Transfer the cod to individual plates and spoon the roasted tomatoes, olives, and onions around each fillet. Serve immediately with quinoa, rice, roasted potatoes, steamed vegetables, or a fresh Mediterranean salad.

Tips & notes

Pat the cod completely dry before seasoning to prevent excess moisture.
Choose cod fillets that are similar in thickness so they finish cooking at approximately the same time.
Avoid overbaking the fish because cod can quickly become dry.
Fresh tomatoes work best because they release flavorful juices as they roast.
If using frozen cod, thaw it completely in the refrigerator and pat it very dry before cooking.
Add sliced zucchini, bell peppers, artichoke hearts, or spinach for additional vegetables.
For extra richness, drizzle a little high-quality olive oil over the finished dish.
Fresh basil and parsley should be added after baking to preserve their bright flavor.
Store leftovers in an airtight container in the refrigerator and enjoy within 2 days.
For food safety, fish should reach an internal temperature of 145°F (63°C).

Q&A

Can I use another type of fish?

Yes. Haddock, halibut, pollock, mahi-mahi, or sea bass can work well. Cooking time will depend on the thickness of the fish.

Can I use green olives instead of Kalamata olives?

Absolutely. Green olives provide a slightly different flavor but work beautifully with the tomatoes, lemon, and herbs.

Can I make this recipe dairy-free?

Yes. The recipe is naturally dairy-free as written. Simply leave out the optional feta cheese.

Can I prepare the vegetables ahead of time?

Yes. You can slice the onion, halve the tomatoes, and prepare the seasoning several hours ahead. Store everything separately in the refrigerator until ready to bake.

What should I serve with Mediterranean baked cod?

Quinoa, rice, roasted potatoes, couscous, steamed vegetables, or a fresh Greek-style salad are excellent choices. For a gluten-free meal, choose certified gluten-free grains and sides.

Servings & nutrition

Servings: 4
Calories: Approximately 300 per serving
Protein: Approximately 35g
Carbohydrates: Approximately 10g
Fat: Approximately 14g
Fiber: Approximately 3g
Sugar: Approximately 5g
Nutrition information is approximate and can vary depending on the size of the cod fillets, amount of olive oil, olives, optional feta, and serving size.