Mediterranean Baked Cod with Tomatoes & Olives — A Vibrant, Flavor-Packed One-Pan Meal
If you want a dish that’s healthy, elegant, and bursting with sunshine-soaked flavor, this Mediterranean Baked Cod delivers. Tender flaky cod bakes with juicy cherry tomatoes, briny olives, sweet roasted red onion, aromatic garlic, and fresh herbs to create a simple one-pan dinner that tastes like a restaurant dish but takes under 30 minutes to make.
Ingredients & Their Roles
- Cod fillets (3–4 pieces)
— Mild, flaky protein; the main canvas for the Mediterranean flavors. - Cherry tomatoes (about 2 cups)
— Add sweetness, juicy acidity, and create a natural roasting sauce when they burst. - Black & green olives (1 cup mixed)
— Provide briny, salty depth and a classic Mediterranean character. - Red onion (1 small, sliced)
— Roasts to sweet, slightly caramelized aromatics that complement the fish. - Extra-virgin olive oil (3–4 tbsp)
— Builds richness, carries aromatics, and helps the fish remain moist. - Minced garlic (2–3 cloves)
— Aromatic backbone that infuses the entire dish with savory flavor. - Fresh parsley (2 tbsp, chopped)
— Bright herb finish; adds color and freshness when sprinkled just before serving. - Dried oregano (1 tsp)
— Earthy Mediterranean herb that pairs beautifully with tomatoes and fish. - Red pepper flakes (optional, 1/4–1/2 tsp)
— Adds a gentle kick and complexity—optional if you prefer mild heat. - Fresh lemon (1, juiced)
— Bright acidity that lifts the dish and balances the olives’ saltiness. - Salt & freshly ground black pepper
— Essential seasonings to balance and enhance every ingredient. - Optional additions: capers, artichoke hearts, a splash of white wine, or a few torn basil leaves.
Step-by-Step Instructions
- Preheat the oven: Set your oven to 400°F (200°C). Lightly grease a medium baking dish with olive oil.
- Prep the cod: Pat the fillets dry with paper towels. This helps them brown slightly and prevents steaming. Drizzle each fillet with 1 tsp olive oil, then season with salt, black pepper, dried oregano, and a pinch of red pepper flakes (if using).
- Arrange in the dish: Place the seasoned fillets in the center of the baking dish, leaving room around them for vegetables.
- Add tomatoes, olives & onion: Scatter halved cherry tomatoes, mixed olives, and red onion slices around and over the fish. Tuck the minced garlic among the tomatoes so it roasts but doesn’t burn.
- Finish with oil & lemon: Drizzle the entire dish with the remaining olive oil and squeeze the juice of one lemon evenly across the fillets and vegetables.
- Bake until flaky: Transfer to the oven and bake for 15–18 minutes, depending on fillet thickness. The fish is done when it flakes easily with a fork and is opaque through the center.
- Rest & garnish: Remove from the oven, let it rest for 2 minutes, then scatter fresh chopped parsley and — if desired — a few torn basil leaves or a small handful of capers. Taste and adjust seasoning.
- Serve: Spoon the tomato-olive pan juices over the fillets when plating so every bite is saucy and flavorful.
Why This Recipe Works
Balance of textures and flavors: the flaky, mild cod absorbs the tangy-sweet tomato juices; olives and optional capers add briny contrast; herbs and lemon add freshness. The one-pan method concentrates flavor and keeps cleanup to a minimum. It’s healthy, visually striking, and reliable every time.
Pro Tips for Perfection
- Do not overcook the cod: Fish continues to cook slightly after it’s out of the oven — remove when it just flakes and is opaque.
- Mix olive varieties: Use Kalamata + Castelvetrano or green Cerignola for a more interesting brine profile.
- Boost the sauce: Add a splash (2 tbsp) of dry white wine or a teaspoon of tomato paste to deepen the pan juices before baking.
- For extra richness: Finish with a drizzle of high-quality extra-virgin olive oil just before serving.
- Make it ahead: Prep the vegetable mixture one day ahead and store in the fridge; add the fish and bake when ready.
Serving Suggestions — Build a Complete Meal
Pair this Mediterranean baked cod with any of the following for a balanced plate:
- Crusty bread — perfect for sopping up the tomato-olive sauce.
- Lemon herb rice or couscous — a light grain base that soaks up the juices.
- Roasted potatoes with rosemary — hearty and comforting.
- Fresh green salad — cucumber, radish, and feta dressed simply with lemon and olive oil.
- Steamed greens or sautéed spinach — for extra color and nutrients.
Nutrition & Notes
This dish is naturally high in lean protein and healthy fats from olive oil and olives. It’s low in carbs (unless served with grains or potatoes), full of vitamins from roasted tomatoes and onions, and easily adaptable to gluten-free and low-calorie diets.
Conclusion — Simplicity Meets Deliciousness
Mediterranean Baked Cod with Tomatoes & Olives is a masterclass in how simple ingredients can produce extraordinary results. With minimal prep, one baking dish, and about 30 minutes, you get a dish that is bright, savory, and elegant enough for guests yet easy enough for every weeknight. The balance of juicy tomatoes, briny olives, fresh herbs and perfectly cooked cod makes this recipe a true kitchen winner — healthy, satisfying, and irresistible. Try it tonight and taste why this one-pan Mediterranean classic becomes a fast favorite.