Mediterranean Baked Cod is a fast, healthy weeknight dinner that proves simple ingredients can deliver bold flavor. Flaky cod fillets bake with olive oil, fresh lemon, sweet cherry tomatoes, briny Kalamata olives and oregano for a bright, sun‑soaked meal. Ready in about 30 minutes, this dish is perfect on its own or served with rice, pasta or crusty bread.
Easy to prepare and full of Mediterranean flavor, this baked cod recipe highlights the clean, bright tastes of lemon, fresh herbs and ripe tomatoes. Cod’s mild, flaky texture makes it an ideal canvas for these bold but simple ingredients. With only about 15 minutes of hands‑on time, it’s a convenient option for busy evenings or make‑ahead meal prep.
Why you’ll love this recipe
- Bright, fresh Mediterranean flavors from lemon, tomatoes, olives and oregano.
- High protein, low carb option that can also be paired with grains or bread.
- Minimal prep and a 30‑minute total cook time—weeknight friendly.
Recipe ingredients
Only a handful of pantry staples and fresh produce are needed to make this healthy baked cod.
- Cod: 1.5 lbs (about four 6‑ounce fillets). Mild, white fish with a flaky texture. Frozen cod can be used if fully thawed and patted dry.
- Olive oil: 1/4 cup, plus extra for drizzling.
- Fresh lemon juice: 2 tablespoons (about 1/2 lemon) and additional lemon slices for topping.
- Shallot and garlic: 1 small shallot (thinly sliced) and 3 cloves garlic (smashed and thinly sliced) for aromatic depth.
- Cherry tomatoes: 1 1/2 cups, halved so they roast quickly.
- Kalamata olives: 1/2 cup, halved, for salty, briny contrast.
- Oregano: 2 teaspoons fresh, chopped (or 1 teaspoon dried).
- Seasoning: 1/2 teaspoon sea salt and 1/4 teaspoon black pepper, or to taste.
See the recipe card below for quantities and full instructions.
How to make baked cod with olives and tomatoes
This one‑dish baked cod comes together in one baking pan and requires minimal hands‑on time. Follow the numbered steps in the recipe card for a reliable result.
Pro tip: Choose cod fillets that are similar in size and thickness so they cook evenly. Thicker fillets will need a bit more time in the oven.
Recipe FAQs
Yes. Thaw the cod completely, pat it dry to remove excess moisture, and then follow the recipe directions.
What are good substitutes for cod?
Other flaky white fish like halibut, sea bass or mahi mahi work well in this recipe.
How do I know when cod is done?
Cooked cod is opaque and flakes easily with a fork. For precision, a thermometer inserted into the thickest part should read 145°F (63°C).
Do I need to cover the cod while baking?
No. Baking uncovered allows the tomatoes to roast and the flavors to concentrate; the olive oil keeps the fish moist.
Serving suggestions
This Mediterranean baked cod is versatile. Serve it as a low‑carb main or pair it with a variety of sides:
- Steamed brown rice, quinoa, or couscous for a hearty plate.
- Crusty bread or focaccia to soak up the tomato and olive juices.
- Cauliflower rice or mashed cauliflower for a low‑carb option.
- Simple salads—mixed greens, a tri‑color salad, or butter lettuce with a lemon vinaigrette.
- Roasted or air‑fried potatoes for a comforting accompaniment.
Recipe notes
- Even cooking: Select cod fillets of similar thickness to ensure consistent timing.
- Frozen cod: Thaw and pat dry before seasoning and baking.
- Meal prep: This recipe keeps well and can be portioned into containers with your chosen side.
- Storage: Refrigerate leftovers in a sealed container for up to 3 days.
More recipes you’ll love
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- Fish taco bowls with cilantro lime rice and grilled pineapple
- Garlic butter salmon
- Grilled fish tacos with cherry tomato salsa
- Lemon Dijon baked salmon
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Mediterranean Baked Cod Recipe
Servings: 4 | Prep time: 15 mins | Cook time: 15 mins | Total time: 30 mins
This Mediterranean Baked Cod is tender, flaky cod baked with olive oil, lemon, cherry tomatoes, Kalamata olives and fresh oregano for a bright, flavorful meal ready in 30 minutes.
Equipment
- 9 x 13-inch (13 x 9″) baking dish or similar ovenproof dish
Ingredients
- 1.5 lbs cod (four 6-ounce fillets)
- 1/4 cup olive oil, plus more for drizzling
- 2 tablespoons fresh lemon juice (about 1/2 lemon)
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1 1/2 cups halved cherry tomatoes
- 1/2 cup halved Kalamata olives (or your preferred variety)
- 1 small shallot, peeled and thinly sliced (about 1/2 cup)
- 3 cloves garlic, smashed, peeled and thinly sliced
- 2 teaspoons freshly chopped oregano (or 1 teaspoon dried)
- 1/2 lemon, halved and sliced for topping
Instructions
- Preheat the oven to 400°F (200°C). Grease a 9×13″ baking dish with olive oil.
- Season the cod fillets generously with salt and pepper and arrange them in the baking dish.
- In a small bowl whisk together 1/4 cup olive oil, 2 tablespoons lemon juice, 1/2 teaspoon salt, 1/4 teaspoon black pepper and the oregano.
- In a medium bowl combine the halved cherry tomatoes, Kalamata olives, sliced shallot and garlic. Pour the oil and lemon mixture over the vegetables and toss to coat.
- Pour the tomato and olive mixture over and around the cod fillets. Drizzle a little extra olive oil over the fish if desired. Top with lemon slices.
- Bake uncovered for 10–15 minutes, or until a thermometer inserted into the thickest part of the fish reads 145°F (63°C) and the fish flakes easily.
- Remove from the oven, spoon the tomato and olive juices over the fillets, adjust seasoning if needed, and serve warm.
Notes
- Fillet thickness affects cook time—thicker pieces may require a few extra minutes.
- Great for meal prep: portion with rice, quinoa, pasta or cauliflower rice.
- Store leftovers refrigerated up to 3 days.
Nutrition (per cod fillet)
- Calories: 310 kcal
- Carbohydrates: 7 g
- Protein: 32 g
- Fat: 17 g (Saturated fat: 2 g)
- Cholesterol: 73 mg
- Sodium: 654 mg
- Potassium: 902 mg
- Fiber: 2 g | Sugar: 3 g
- Vitamin A: 429 IU | Vitamin C: 26 mg
- Calcium: 69 mg | Iron: 2 mg
Nutrition estimates are provided as a guideline and may vary based on exact ingredients and portion sizes.
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