Tender, Flaky Mediterranean Baked Cod: A Recipe for Busy Nights

After a long day, when dinner time rolls around and everyone is feeling a bit worn out, figuring out what to make can feel like a challenge. Enter the Mediterranean Baked Cod—a dish that comes together quickly, offering a nourishing answer to your mealtime dilemma. Not only is this cod flaky and tender, but it’s also packed with heart-healthy ingredients that make it a go-to in my kitchen. Trust me, once you taste the bright combination of flavors and textures, this recipe will find a regular spot on your weekly menu.

Print

What Makes This One a Keeper

This Mediterranean Baked Cod is a true keeper because it has a delightful balance of flavors while being incredibly simple to prepare. The cod fillets soak up the tangy lemon and savory olives, creating a dish that feels both fresh and comforting. Plus, with only a few ingredients, you can whip this up on a busy weeknight, making it a practical solution for family dinners.

What You’ll Need

• 2 lbs cod fillets: Fresh or thawed, perfectly flaky.
• 1 and 1/2 tsp Kosher salt, divided: Enhances flavor without being overpowering.
• 1/4 tsp Freshly ground black pepper: A subtle heat to balance the dish.
• 1/4 cup extra virgin olive oil, divided: Adds richness and depth.
• 1 medium lemon, zested: Brightens the dish with its citrus aroma.
• 1 pint cherry or grape tomatoes, halved: For a hint of sweetness.
• 1 and 1/2 cups Kalamata olives, pitted and halved: Offers a briny punch.
• 1/2 medium red onion, thinly sliced: Adds a sharp yet sweet flavor.
• 3 cloves garlic, thinly sliced: Provides an aromatic backdrop.
• 1 Tbsp red wine vinegar: Balances the flavors beautifully.
• 1 tsp dried oregano: Adds a touch of Mediterranean warmth.
• Fresh parsley, for serving: A vibrant garnish.
• Lemon wedges, for serving, optional: Extra zest for those who love it!

The Cooking Process

1. Preheat the oven to 425F (218C). Pat the cod fillets dry and season with 1 tsp Kosher salt and 1/4 tsp freshly ground black pepper. Place in a baking dish and drizzle with 2 Tbsp olive oil, then sprinkle with lemon zest.
2. In a bowl, mix tomatoes, olives, red onion, and garlic. Drizzle with 2 Tbsp olive oil and 1 Tbsp red wine vinegar. Season with 1 tsp dried oregano and 1/2 tsp Kosher salt. Toss well and pour over the cod.
3. Bake the cod for 15-18 minutes, or until the internal temperature reaches around 140F (60C). Serve immediately, garnished with fresh parsley and lemon wedges on the side.

A Look at the Nourishing Side

This recipe serves approximately six people, with each serving containing around 330 calories, 30 grams of protein, 12 grams of carbs, 18 grams of fat, 2 grams of fiber, and 600 mg of sodium. The combination of cod, olives, and tomatoes delivers not only rich flavors but also essential nutrients that support overall health, making it a satisfying choice after a busy day.

How This Recipe Shows Up at Mealtime

This Mediterranean Baked Cod is perfect for family dinners or light lunches. I love serving it alongside a simple green salad or some roasted vegetables to make a complete and colorful meal. Its bright flavors also pair beautifully with crusty bread for soaking up the delicious juices that remain in the baking dish.

Keeping It Fresh for Another Day

To store leftovers, place any uneaten cod and side dishes in an airtight container in the refrigerator, where they will remain fresh for up to 3 days. If you’d like to freeze it, make sure it’s properly sealed, and it can last up to 2 months. When reheating, do so gently in the oven, covered, to maintain its tenderness and flavor.

Small Details That Make a Big Difference

1. Pat the fish dry: This helps ensure a better sear and prevents steaming.
2. Fresh ingredients: Using high-quality, fresh ingredients enhances the flavor significantly.
3. Don’t overcook: Keep an eye on the fish to avoid a rubbery texture; cod is perfectly flaky when cooked just right.

Ways to Change It Without Breaking It

1. Seasonal twist: In the fall, try adding roasted butternut squash for a sweeter profile.
2. Comfort-focused: Top with a light breadcrumb mixture and a sprinkle of cheese for a cozy gratin-style dish.
3. Slightly elevated: Incorporate some capers and a splash of white wine for a more complex flavor.

Mistakes I’ve Made So You Don’t Have To

1. Overcooking the fish: Always check the temperature with a thermometer. Remove from the oven once it hits 140F.
2. Skipping the salt: Don’t neglect the salt; it brings out the flavors in the dish.
3. Using old ingredients: Fresh ingredients make a difference. Always check dates on your olives and seasonings.

What to Do With What’s Left

1. Cod Salad: Flake the leftover cod into a salad with greens, cucumbers, and a lemon vinaigrette.
2. Stuffed Peppers: Use the leftover ingredients to stuff bell peppers for a vibrant meal.
3. Pasta Delight: Toss the cod and veggies with cooked pasta, olive oil, and herbs for a quick and tasty dish.

Questions Readers Often Ask

Can I use frozen cod? Yes, just make sure to thaw it completely and pat it dry before seasoning.

What if I can’t find Kalamata olives? Green olives work well as a substitute, though the flavor will be slightly different.

Can I make this dish ahead of time? While it’s best fresh, you can prep the ingredients a few hours in advance and bake just before serving.

This Mediterranean Baked Cod is not only a delightful addition to your dining table but a recipe to rely on time after time. Enjoy as you explore the flavors of the Mediterranean, and let it become a cherished part of your mealtime routine!