A Flexible and Flavorful Mediterranean Cod Dish

After a long day at work, finding the motivation to prepare dinner can be tough. That’s why I often turn to this Mediterranean Cod with Tomatoes, Olives, and Feta. It’s quick, satisfying, and filled with vibrant flavors that warm your soul. Plus, the dish is rich in omega-3 fatty acids, making it a heart-healthy choice. With all its comforting aromas, this recipe has become a staple in my weekly meal rotation.

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Why This Dish Never Disappoints

This Mediterranean Cod dish is a keeper not just for its flavors but for how effortlessly it comes together. The combination of tender cod, tangy tomatoes, briny olives, and creamy feta creates a balance that’s hard to beat. Perfect for busy weeknights or relaxed weekends, this recipe elevates a simple fish dish into something truly special. Expect satisfying textures and vibrant tastes in every bite.

What You’ll Need

• 1-½ pounds wild cod (about 3-4 pieces)
• ½ teaspoon fine sea salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• 2 tablespoons olive oil, divided
• ½ large yellow onion, chopped small
• 3 garlic cloves, minced
• 1 tablespoon fresh chopped oregano (or 1 teaspoon dried oregano)
• ½ teaspoon red pepper flakes (optional)
• 1, 15-ounce can diced tomatoes
• 1-2 tablespoons chopped parsley
• ⅓ cup chopped Kalamata olives
• ¼ cup crumbled feta cheese
• Lemon wedges for serving

These ingredients are simple yet effective, each one complementing the others. You might even have most of them handy!

How It Comes Together

1. Preheat the oven to 400°F.
2. Pat dry the cod and season both sides with the salt, pepper, and garlic powder. This will help build a wonderful crust.
3. Heat a cast iron skillet (or nonstick skillet) over medium-high heat. Add 1 tablespoon of olive oil, then add the fish pieces to the pan, searing for 1-2 minutes per side. This step enhances the flavor.
4. Transfer the cod to a plate. In the same skillet, add the other tablespoon of oil, then cook the diced onion for 1-2 minutes to soften. Expect your kitchen to start smelling lovely.
5. Stir in the garlic and oregano, cooking until fragrant, about 30 seconds. Aromas will fill your space!
6. Pour in the can of diced tomatoes and add the parsley and olives. Stir and cook for 1-2 minutes, just to heat the mixture through.
7. Nestle the seared pieces of cod into the tomato mixture. Sprinkle with the feta, then transfer the skillet to the oven and bake for 8-12 minutes or until the fish flakes easily with a fork.
8. Remove from the oven and sprinkle red pepper flakes and extra parsley on top, if desired. Serve with lemon for a bright finish.

The combination of fresh herbs and the richness of feta really enhances the dish.

How This Dish Fuels the Day

This recipe serves approximately 4 people. Each serving contains about 320 calories, 32 grams of protein, 10 grams of fat, and 25 grams of carbohydrates, making it nutritious and filling. You also get about 3 grams of fiber and a manageable sodium level, making this a heart-healthy option. Eating well doesn’t have to be complicated, and this cod dish is a delicious example of that.

How This Recipe Shows Up at Mealtime

This Mediterranean Cod dish works beautifully any night of the week but shines at family dinners or casual gatherings. Pair it with a simple green salad or a side of roasted veggies to round out the meal. You might even want to serve it with crusty bread for soaking up all that savory tomato sauce.

Storing and Reheating Without Ruining It

To keep this dish fresh, store leftovers in an airtight container in the fridge for up to 3 days. If you’d like to freeze it, do so without the feta, as it doesn’t freeze well; instead, add it fresh when reheating. To reheat, gently warm in the oven at 350°F until heated through. A little splash of olive oil can help revive the flavors.

Small Details That Make a Big Difference

1. Use high-quality fish: Fresh, wild-caught cod makes all the difference in flavor and texture.
2. Adjust the seasoning: Taste as you go, especially with salt and red pepper, to suit your palate.
3. Let the dish rest before serving: Allowing it to sit for a few minutes after baking helps meld the flavors.
4. Experiment with herbs: Fresh basil or thyme can be great substitutes for oregano, bringing a unique twist.
5. Finish with a drizzle of good olive oil: Enhances the flavor as you serve.

Ways to Change It Without Breaking It

• Seasonal: Swap in seasonal vegetables like zucchini or bell peppers to roast alongside.
• Comfort-focused: Add a layer of cooked quinoa or rice under the cod for a heartier meal.
• Slightly elevated: Incorporate artichoke hearts or sun-dried tomatoes for added flavor complexity.

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

1. Overcooking the cod: Keep an eye on the fish while baking; it should be just flaking when done.
2. Skipping the sear: Don’t skip the initial sear—this helps to lock in flavors and achieve a nice crust.
3. Using canned olives: Freshly pitted olives are fresher and more flavorful than canned ones.
4. Overloading with salt: Always start with less; you can adjust as needed for taste.
5. Neglecting to let it rest: Resting the dish allows flavors to meld and makes the cod more enjoyable.

What to Do With What’s Left

1. Cod Tacos: Flake the leftover fish and make delicious tacos with toppings like salsa and avocado.
2. Fish Salad: Combine the cod with greens, add a light dressing, and create a refreshing salad.
3. Mediterranean Bowl: Layer the leftover cod with quinoa, veggies, and a dollop of tzatziki for a quick bowl meal.

Questions Readers Often Ask

Can I use frozen cod for this recipe?

Yes, but be sure to thaw it completely before cooking to achieve even cooking.

What can I substitute for feta?

You can use goat cheese or even a sprinkle of Parmesan if you prefer something different.

Is this recipe good for meal prep?

Absolutely! It holds up well in the fridge, allowing you to enjoy it for a few days.

What side dishes pair well with this cod?

Roasted asparagus or a light couscous salad are perfect complements to keep things simple yet delicious.

This Mediterranean Cod with Tomatoes, Olives, and Feta brings not just nourishment but also joy to the table. Easy enough for a weekday meal but special enough for company, it’s a recipe you’ll want to repeat time and again. Happy cooking!