Mediterranean Baked Cod with Tomato & Olive Relish

Tender, flaky cod baked with garlic, lemon, and Mediterranean herbs, topped with a fresh tomato and olive relish. This healthy, flavorful dish is perfect for a quick weeknight dinner or a light Mediterranean-inspired meal.
Recipe Details

• Prep Time: 15 minutes
• Cook Time: 15–20 minutes
• Total Time: 30–35 minutes
• Servings: 4
• Cuisine: Mediterranean
• Cooking Method: Oven-baked
  Ingredients
  For the Baked Cod
• 4 cod fillets (about 5–6 oz 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, or to taste
• ¼ teaspoon black pepper
• ½ teaspoon dried thyme (optional)
  For the Tomato & Olive Relish
• 1½ cups cherry tomatoes, halved or quartered
• ½ cup Kalamata olives, pitted and sliced
• ¼ small red onion, finely diced
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh basil, chopped
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon capers, rinsed and chopped (optional)
• 1 small garlic clove, finely minced
• Pinch of black pepper
• Salt to taste, if needed
  For Garnish
• Lemon wedges
• Fresh parsley or basil
• A small drizzle of extra-virgin olive oil
  Instructions

1. Preheat the Oven
   Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil.
2. Prepare the Cod
   Pat the cod fillets dry with paper towels. Arrange them in a single layer in the prepared baking dish.
3. Season the Fish
   In a small bowl, mix olive oil, minced garlic, lemon juice, lemon zest, oregano, paprika, salt, black pepper, and optional thyme.
   Brush the mixture evenly over the cod fillets.
4. Prepare the Tomato & Olive Relish
   In a medium bowl, combine cherry tomatoes, sliced Kalamata olives, red onion, parsley, basil, olive oil, lemon juice, optional capers, minced garlic, and black pepper.
   Mix gently and taste before adding salt, since olives and capers are already salty. Set aside while the fish bakes.
5. Bake the Cod
   Place the baking dish in the oven and bake for approximately 12–18 minutes, depending on the thickness of the fillets.
   The cod is ready when it turns opaque, flakes easily with a fork, and reaches an internal temperature of 145°F (63°C) at its thickest point.
6. Add the Relish
   Remove the cod from the oven and allow it to rest for 2 minutes. Spoon the tomato and olive relish generously over each fillet.
   For a warm relish, add it during the final 3–5 minutes of baking. For a fresher taste, add it after the cod is cooked.
7. Garnish and Serve
   Finish with fresh parsley or basil, a drizzle of olive oil, and lemon wedges.
   Serve immediately with roasted vegetables, Mediterranean rice, couscous, or a crisp cucumber salad.
   Nutritional Information
   Estimated per serving, based on 4 servings. Values vary with the size of the fish fillets and the amount of oil and olives used.
   Nutrient Approximate amount
   Calories 270–330 kcal
   Protein 32–38 g
   Total Carbohydrates 7–11 g
   Dietary Fiber 2–3 g
   Total Sugars 4–6 g
   Total Fat 12–17 g
   Saturated Fat 2–3 g
   Sodium 450–750 mg
   Nut Information & Dietary Notes

• Peanuts: None in the standard recipe.
• Tree nuts: None in the standard recipe.
• Dairy: Naturally dairy-free as written.
• Gluten: Naturally gluten-free when all ingredients are verified gluten-free.
• High-protein: Yes, cod is a lean source of protein.
• Low-carb: Yes, this recipe is relatively low in carbohydrates.
• Mediterranean-friendly: Features olive oil, tomatoes, olives, herbs, and fish.
• Allergy precaution: Check packaged ingredients for allergen warnings and avoid cross-contact if cooking for someone with a food allergy.
  Recipe Tips for the Best Results
• Dry the cod well: This helps the seasoning stick and improves the texture.
• Choose firm fillets: Cod fillets of similar thickness cook more evenly.
• Do not overbake: Cod can become dry if cooked too long.
• Taste before salting: Olives and capers add plenty of saltiness.
• Make the relish ahead: Prepare it up to a few hours in advance and refrigerate until needed.
• Use fresh lemon: Fresh lemon juice and zest brighten the flavors.
• For extra flavor: Add a pinch of red pepper flakes or a few chopped sun-dried tomatoes to the relish.
  Frequently Asked Questions (Q&A)
  Q1: Can I use frozen cod for this recipe?
  Yes. Thaw the cod completely in the refrigerator, then pat it dry before seasoning and baking.
  Q2: What can I use instead of cod?
  Haddock, halibut, sea bass, or tilapia are good alternatives. Adjust the cooking time according to the thickness of the fish.
  Q3: Can I use green olives instead of Kalamata olives?
  Yes. Green olives work well and give the relish a slightly sharper flavor.
  Q4: Can I prepare the tomato and olive relish in advance?
  Yes. Prepare it a few hours ahead and refrigerate it in an airtight container. Add fresh herbs close to serving for the best flavor.
  Q5: How do I know when the cod is cooked?
  The flesh should be opaque and flake easily with a fork. For food safety, the thickest part should reach 145°F (63°C).
  Q6: Can I make this recipe without capers?
  Absolutely. Capers are optional. The tomatoes, olives, lemon, and herbs provide plenty of flavor without them.
  Q7: Is this recipe suitable for a low-carb diet?
  Yes. It is relatively low in carbohydrates and contains no added sugar. The exact carbohydrate count depends on the tomato and onion portions.
  Q8: Can I make this recipe dairy-free?
  Yes. The recipe is dairy-free as written, provided the packaged ingredients do not contain dairy additives.
  Q9: How should I store leftovers?
  Refrigerate the cooked fish and relish in an airtight container within two hours of cooking. Use within 3–4 days.
  Q10: How do I reheat baked cod without drying it out?
  Place it in a covered oven-safe dish and warm at 300°F (150°C) until heated through. Gentle reheating helps preserve moisture.
  Q11: Can I cook the cod and relish together?
  Yes. Spoon the relish over the seasoned cod before baking for a softer, warmer topping. For a fresher texture, add it after baking.
  Q12: What sides pair best with Mediterranean baked cod?
  Try lemon rice, roasted zucchini, steamed green beans, Greek salad, couscous, or roasted baby potatoes.