Tender, flaky cod baked with juicy tomatoes, briny olives, garlic, lemon, and fresh herbs. This easy Mediterranean-inspired dinner comes together quickly and is perfect for a light weeknight meal.
Prep Time
10 minutes
Cook Time
15–20 minutes
Total Time
25–30 minutes
Servings
4
Ingredients
For the Cod
4 cod fillets, about 5–6 oz (140–170 g) each
1½ tbsp extra-virgin olive oil
3 garlic cloves, minced
1 tsp dried oregano
½ tsp paprika
½ tsp salt, or to taste
¼ tsp freshly ground black pepper
½ lemon, juiced
½ tsp lemon zest
For the Tomato & Olive Relish
1½ cups cherry tomatoes, halved
½ cup Kalamata olives, pitted and halved
¼ small red onion, finely diced
2 garlic cloves, minced
1 tbsp extra-virgin olive oil
1 tbsp fresh lemon juice
1 tsp red wine vinegar
1 tsp dried oregano
2 tbsp fresh parsley, chopped
1 tbsp fresh basil, chopped, optional
¼ tsp salt
¼ tsp black pepper
Pinch of red pepper flakes, optional
Optional Garnish
Fresh parsley
Fresh basil
Lemon wedges
A drizzle of extra-virgin olive oil
Instructions
- Prepare the Oven
Preheat your oven to 400°F (200°C).
Lightly grease a baking dish or line a baking sheet with parchment paper.
- Prepare the Cod
Pat the cod fillets dry with paper towels. This helps them bake rather than steam.
Place the fillets in the prepared baking dish.
In a small bowl, combine:
Olive oil
Minced garlic
Oregano
Paprika
Salt
Black pepper
Lemon juice
Lemon zest
Brush the mixture evenly over the cod.
- Make the Tomato & Olive Relish
In a bowl, combine the cherry tomatoes, Kalamata olives, red onion, garlic, olive oil, lemon juice, red wine vinegar, oregano, parsley, basil, salt, pepper, and red pepper flakes.
Toss gently until everything is well combined.
- Add the Relish
Spoon the tomato and olive mixture around and lightly over the cod fillets.
- Bake
Bake uncovered for approximately 15–20 minutes, depending on the thickness of the cod.
The fish is ready when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Avoid overbaking, as cod can become dry.
- Finish and Serve
Remove from the oven and let the cod rest for about 2–3 minutes.
Garnish with fresh parsley or basil and serve with lemon wedges.
Spoon the warm tomato-olive juices over the fish before serving.
What to Serve With It
This cod pairs beautifully with:
Greek salad
Roasted vegetables
Steamed green beans
Quinoa
Brown rice
Couscous
Orzo
Roasted potatoes
Warm whole-grain pita
Cauliflower rice
For a lighter meal, serve it with a large cucumber, tomato, and herb salad.
Nutrition Information
Approximate per serving, assuming 4 servings:
Calories: 270–310
Protein: 34–38 g
Carbohydrates: 7–9 g
Fat: 11–14 g
Fiber: 2–3 g
Sodium: varies considerably depending on the olives and added salt
Nutrition values are estimates and will vary according to the exact ingredients and portion sizes used.
Nut & Allergen Information
Does this recipe contain nuts?
No. The recipe does not contain tree nuts or peanuts.
Is it nut-free?
Yes, as written, it is nut-free. However, check packaged ingredients such as olives and seasonings if preparing the recipe for someone with a severe allergy.
Common allergens
Fish: Cod is a fish and is the primary allergen in this recipe.
Dairy: None in the recipe as written.
Egg: None.
Gluten: None in the recipe as written.
Peanuts: None.
Tree nuts: None.
Soy: None.
Important cross-contact note
If preparing this for someone with a serious allergy, check all packaged ingredients and use clean utensils, cutting boards, and cookware to prevent cross-contact.
Ingredient Substitutions
Cod: Haddock, pollock, halibut, or another firm white fish can be used.
Kalamata olives: Green olives or another pitted Mediterranean olive can be substituted.
Cherry tomatoes: Diced Roma or grape tomatoes work well.
Fresh herbs: Use parsley alone if basil isn’t available.
Red wine vinegar: White wine vinegar can be used.
Fresh garlic: ¼–½ tsp garlic powder can be used in a pinch, although fresh garlic gives better flavor.
Storage & Reheating
Refrigerator
Store leftovers in an airtight container for up to 2–3 days.
Reheating
Reheat gently in a 300°F (150°C) oven until warmed through, or microwave briefly in short intervals.
Avoid overheating because the cod can become dry.
Freezing
The cooked cod can be frozen, although the texture of the tomatoes may change after thawing. For best quality, enjoy it fresh.
Recipe Q&A
Q: Can I use frozen cod?
Yes. Thaw it completely in the refrigerator and pat it very dry before seasoning and baking.
Q: How do I know when cod is done?
The fish should be opaque and flake easily with a fork. For food safety, the thickest part should reach 145°F (63°C).
Q: Can I make this recipe spicy?
Yes. Add extra red pepper flakes or a small pinch of cayenne to the seasoning.
Q: Can I prepare the relish ahead of time?
Yes. The tomato and olive relish can be prepared several hours ahead and refrigerated. Bring it close to room temperature before serving or add it to the fish before baking.
Q: Can I use green olives instead of Kalamata olives?
Absolutely. Green olives provide a slightly different but delicious flavor.
Q: Can I add feta cheese?
Yes. Crumbled feta can be sprinkled over the finished dish for an extra Mediterranean touch.
Q: Is this recipe gluten-free?
Yes, the ingredients listed are naturally gluten-free. Always verify packaged ingredients if gluten contamination is a concern.
Q: Is this recipe low-carb?
Yes. It is relatively low in carbohydrates and contains no bread, pasta, or flour.
Q: Can I make this in an air fryer?
Yes. For individual cod portions, air fry at approximately 375°F (190°C) for about 10–14 minutes, depending on thickness, until the fish reaches 145°F (63°C).
Q: What makes this recipe Mediterranean-style?
The combination of extra-virgin olive oil, tomatoes, Kalamata olives, garlic, lemon, oregano, and fresh herbs gives the dish its Mediterranean-inspired flavor profile.
Q: Can I use another type of fish?
Yes. Haddock, pollock, halibut, or another firm white fish can work well. Cooking time may need to be adjusted depending on thickness.
Q: Can I prepare this as a meal-prep recipe?
Yes. Divide the cooked cod and relish into meal-prep containers with vegetables, quinoa, rice, or another preferred side. Refrigerate and consume within 2–3 days.
Q: What is the best way to keep cod moist?
Avoid overcooking it, use a little olive oil, and remove it from the oven as soon as it reaches the safe internal temperature.
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