Baked Mediterranean Cod

This Mediterranean Diet Cod recipe transforms simple ingredients into a vibrant, flavorful dish that brings sunshine to your dinner table any night of the week. The tender flaky cod bakes on a colorful bed of tomatoes, olives, and aromatics for a complete meal that tastes like a seaside vacation but requires minimal effort.

I first made this during a busy work week when I needed something impressive yet effortless. Now it's my go to entertaining dish when friends drop by unexpectedly. Everyone always thinks I spent hours in the kitchen.

Ingredients

• Fresh cod fillets: the star of the show chosen for their mild flavor and flaky texture. Look for fillets with firm flesh and no fishy smell
• Cherry tomatoes: burst during baking creating a natural sauce. Choose bright colored ones for best flavor
• Kalamata olives: bring authentic Mediterranean saltiness. The purple black varieties offer the richest flavor
• Red onion: adds sweetness as it softens in the oven. Pick firm onions with shiny skin
• Fresh garlic: provides essential aroma. Select plump firm cloves without any sprouting
• Fresh oregano and parsley: bring brightness and authentic Mediterranean flavor. Always opt for fresh herbs in this dish for maximum impact
• Lemon: both juice and slices cuts through richness and enhances the cod. Choose heavy lemons with thin skin for maximum juice
• Quality olive oil: creates the foundation of flavor. Use the best extra virgin you can afford

Step-by-Step Instructions

Prep Your Baking Dish:

Preheat your oven to 400°F and lightly oil a 9x13 baking dish. The oil prevents sticking and adds flavor to everything it touches. Use a dish large enough to hold all ingredients without overcrowding for even cooking.

Create Your Mediterranean Base:

Combine cherry tomatoes red onion garlic and olives in the baking dish with olive oil salt and pepper. Toss thoroughly so every piece gets coated in oil and seasonings. This vegetable mixture will release moisture and flavor as it cooks creating a delicious sauce for the fish.

Position Your Cod:

Arrange cod fillets on top of the vegetable mixture spacing them evenly. The vegetables act as a rack keeping the fish elevated which ensures even cooking and prevents the bottom from becoming soggy.

Season Generously:

Drizzle remaining olive oil over fillets squeeze fresh lemon juice directly onto the fish and season with salt and pepper. The oil helps conduct heat while the acid brightens the flavor profile. Be generous with seasoning as cod can be quite mild.

Add Herbs And Lemon:

Sprinkle fresh herbs over everything and arrange lemon slices on top of the fillets. The herbs will infuse the dish with aroma while the lemon slices add both flavor and visual appeal. The slices also help keep moisture in the fish.

Bake To Perfection:

Bake for 15 to 20 minutes until fish flakes easily. The exact time depends on the thickness of your fillets. For best results check at 15 minutes by gently separating the fish with a fork to see if it flakes. It should be opaque throughout but still moist.

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The combination of briny olives and sweet bursting cherry tomatoes creates magic in this dish. My Italian grandmother would make something similar during summer when tomatoes were at their peak. She taught me that simplicity with quality ingredients creates the most memorable meals.

Make Ahead Options

While this dish shines when freshly made you can prep components ahead of time to streamline dinner. Slice the onions mince the garlic and halve the olives up to a day in advance. Store these prepped ingredients separately in the refrigerator. You can even assemble the vegetable base in your baking dish several hours before cooking just add the fish right before baking. This makes weeknight cooking nearly effortless.

Perfect Wine Pairings

This Mediterranean cod calls for a crisp white wine that complements its bright flavors without overwhelming the delicate fish. A Greek Assyrtiko brings mineral notes that enhance the briny olives while Spanish Albariño offers citrus characteristics that highlight the lemon. For something more accessible a Sauvignon Blanc works beautifully. Serve your wine well chilled alongside the warm dish for a dining experience that feels like a coastal retreat no matter where you are.

Serving Suggestions

Present this vibrant dish family style right in its baking dish for maximum visual impact. A simple side of crusty bread is perfect for soaking up the flavorful tomato olive sauce that develops during baking. For a complete meal serve with a side of lemony couscous or a crisp green salad dressed with olive oil and lemon juice. Fresh herbs scattered over everything just before serving adds a final burst of color and aroma.

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Recipe FAQs

→ Can I use frozen cod for this dish?

Yes, frozen cod works well in this dish. Just make sure to thaw it completely and pat it dry with paper towels before cooking to remove excess moisture. This ensures the fish will bake properly rather than steam, giving you that perfect flaky texture.

→ What sides pair well with Mediterranean cod?

This dish pairs beautifully with simple sides like couscous, quinoa, or crusty bread to soak up the flavorful juices. A classic Greek salad or steamed vegetables like asparagus or green beans would also complement the flavors nicely.

→ Can I substitute other fish for the cod?

Absolutely! This Mediterranean preparation works wonderfully with other white fish like haddock, halibut, or sea bass. You may need to adjust cooking times slightly depending on the thickness of your fish fillets.

→ How do I know when the cod is fully cooked?

Cod is cooked when it turns opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C). Be careful not to overcook, as cod can become dry and tough. The 15-20 minute cooking time is usually perfect for standard fillets.

→ Can I prepare this dish ahead of time?

You can prepare the vegetable mixture up to a day ahead and store it in the refrigerator. When ready to serve, place the cod on top and bake as directed. However, for the best texture and flavor, it's recommended to bake the fish just before serving.

→ Is this dish suitable for special diets?

This Mediterranean cod is naturally gluten-free, dairy-free, and aligns perfectly with the Mediterranean diet. It's high in protein and healthy fats while being relatively low in calories, making it suitable for many dietary preferences.