Mediterranean Baked Cod

It’s funny how some dishes just instantly become family favorites. This Mediterranean Baked Cod is one of those recipes for us. I remember the first time I made it – it was a busy weeknight, and I was searching for something healthy, quick, and, most importantly, something everyone would actually eat. Fish can be a tough sell in our house, but the vibrant colors and aromas coming from the oven as this baked cod cooked were incredibly enticing. Even my pickiest eater devoured it, proclaiming it “the best fish ever!” Since then, this Mediterranean Baked Cod has become a regular on our dinner table. It’s incredibly versatile, bursting with fresh, bright flavors, and so easy to prepare. If you’re looking for a healthy, delicious, and foolproof weeknight meal, you absolutely have to try this. Trust me, your family (and your taste buds) will thank you.

Ingredients

This Mediterranean Baked Cod recipe is all about fresh, flavorful ingredients that transport you straight to the sunny shores of the Mediterranean. Each ingredient plays a crucial role in creating a dish that’s not only delicious but also packed with nutrients. Here’s what you’ll need to gather to create this culinary delight:

• Cod Fillets: 1.5 lbs (approximately 680g) of fresh or thawed cod fillets. When it comes to cod, freshness is key. Look for fillets that are firm, white, and have a mild, fresh scent. If using frozen cod, ensure it is fully thawed before cooking and pat it dry with paper towels to remove excess moisture. This helps ensure a nice sear and prevents the fish from becoming watery while baking. You can use skin-on or skinless fillets depending on your preference. Skin-on fillets can become beautifully crispy when baked, while skinless fillets are easier to serve.
• Canned Diced Tomatoes: 1 (14.5 oz) can of diced tomatoes, undrained. Canned diced tomatoes form the flavorful base of our Mediterranean sauce. Opt for good quality diced tomatoes, and don’t drain them! The juices are essential for creating a luscious sauce that keeps the cod moist and flavorful as it bakes. You can also use fire-roasted diced tomatoes for a slightly smoky depth of flavor, or Italian seasoned diced tomatoes for an extra layer of herbs.
• Kalamata Olives: 1/2 cup of Kalamata olives, pitted and halved. Kalamata olives are the quintessential Mediterranean olive, known for their rich, briny, and slightly fruity flavor. Their meaty texture and intense taste add a wonderful complexity to the dish. Make sure to pit them and halve them for easy eating and even distribution throughout the sauce. If you don’t have Kalamata olives, you can substitute with other brine-cured olives like Nicoise or Castelvetrano, although Kalamata olives truly provide the most authentic Mediterranean flavor.
• Capers: 2 tablespoons of capers, drained. Capers are the little flavor bombs of the Mediterranean! These pickled flower buds bring a tangy, salty, and slightly lemony zest to the dish that perfectly complements the richness of the olives and tomatoes. Be sure to drain them well before adding them to the recipe, as they are packed in brine. If you are sensitive to salt, you can rinse them briefly under cold water before draining.
• Garlic: 4 cloves of garlic, minced. Garlic is the aromatic backbone of Mediterranean cuisine. Freshly minced garlic is crucial for this recipe, as it provides a pungent and savory flavor that infuses the entire dish. Don’t be shy with the garlic – four cloves might seem like a lot, but it mellows out beautifully as it bakes, creating a fragrant and delicious aroma. For a milder garlic flavor, you can use roasted garlic instead.
• Fresh Lemon: 1 lemon, juiced and zested. Lemon is the bright, citrusy counterpoint to the savory flavors in this dish. Fresh lemon juice adds a zesty tang that brightens up the entire flavor profile and helps to tenderize the cod. Lemon zest, the grated outer peel of the lemon, contains essential oils that are incredibly aromatic and add an extra layer of lemony fragrance and flavor. Make sure to zest the lemon before juicing it.
• Dried Oregano: 1 teaspoon of dried oregano. Oregano is a classic Mediterranean herb with a warm, slightly peppery, and aromatic flavor. Dried oregano is perfect for this baked cod recipe, as its robust flavor holds up well during baking. If you prefer fresh oregano, you can use 1 tablespoon of chopped fresh oregano instead.
• Fresh Parsley: 1/4 cup of fresh parsley, chopped. Fresh parsley adds a vibrant, herbaceous freshness to the dish and a beautiful pop of green color. It’s best added towards the end of cooking or as a garnish to preserve its bright flavor and color. Flat-leaf parsley (Italian parsley) is generally preferred for its stronger flavor compared to curly parsley.
• Olive Oil: 1/4 cup of extra virgin olive oil. Olive oil is the heart of Mediterranean cooking and is essential for this recipe. Extra virgin olive oil not only adds rich flavor and healthy fats but also helps to create a beautiful sauce and keeps the cod moist during baking. Use good quality extra virgin olive oil for the best flavor.
• Salt and Black Pepper: To taste. Salt and black pepper are essential for seasoning and enhancing the flavors of all the other ingredients. Season generously with salt and freshly ground black pepper to taste, both before and after baking, to ensure the dish is perfectly seasoned.

Instructions

Creating this Mediterranean Baked Cod is surprisingly simple and straightforward, making it an ideal weeknight meal. Follow these step-by-step instructions to bring this flavorful dish to your table:

1. Preheat the Oven and Prepare Baking Dish: Preheat your oven to 400°F (200°C). While the oven is preheating, lightly grease a 9×13 inch baking dish or a similar sized oven-safe dish with olive oil or cooking spray. This will prevent the cod from sticking and make cleanup easier. Having the oven preheated to the correct temperature ensures that the cod cooks evenly and beautifully.
2. Prepare the Mediterranean Sauce: In a medium bowl, combine the canned diced tomatoes (undrained), pitted and halved Kalamata olives, drained capers, minced garlic, lemon juice, lemon zest, dried oregano, and olive oil. Mix all the ingredients together thoroughly until well combined. This mixture is your vibrant and flavorful Mediterranean sauce that will infuse the cod with incredible taste as it bakes. Take a moment to smell the mixture – the aromas of garlic, lemon, and oregano are already enticing!
3. Arrange Cod in Baking Dish: Place the cod fillets in the prepared baking dish in a single layer. Ensure that the fillets are not overlapping, as this will allow them to cook evenly. If your fillets are very thick, you might want to cut them into slightly thinner portions to ensure they cook through without drying out.
4. Pour Sauce Over Cod: Pour the prepared Mediterranean sauce evenly over the cod fillets, ensuring that each fillet is nicely coated with the flavorful mixture. The sauce should surround the cod, creating a moist and flavorful environment for baking.
5. Season with Salt and Pepper: Season the cod fillets generously with salt and freshly ground black pepper to taste. Don’t be shy with the seasoning, as it will enhance the flavors of both the fish and the sauce. Remember that the capers and olives are already salty, so adjust the amount of salt accordingly.
6. Bake in the Preheated Oven: Transfer the baking dish to the preheated oven and bake for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork. The cooking time will vary depending on the thickness of your cod fillets. Check for doneness by gently flaking the fish with a fork at the thickest part. When cooked through, the cod should be opaque and easily flake apart. Avoid overcooking, as cod can become dry if cooked for too long.
7. Garnish and Serve: Once the cod is cooked through, remove the baking dish from the oven and let it rest for a minute or two. Garnish generously with fresh chopped parsley. The fresh parsley adds a burst of freshness and vibrant color to the finished dish. Serve immediately while hot and enjoy the delicious flavors of the Mediterranean.

Nutrition Facts

This Mediterranean Baked Cod is not only incredibly delicious but also a nutritional powerhouse. It’s a fantastic source of lean protein, healthy fats, and essential vitamins and minerals, making it a guilt-free and wholesome meal choice. Here’s a general overview of the nutrition facts per serving:

• Servings: This recipe typically serves approximately 4 people, depending on the size of the cod fillets and serving portions.
• Calories per Serving: Approximately 350-400 calories per serving. Please note that this is an estimate and can vary based on specific ingredient brands, portion sizes, and cooking methods.

Detailed Nutritional Breakdown (per serving, approximate):

• Protein: 35-40 grams. Cod is an excellent source of lean protein, which is essential for building and repairing tissues, supporting muscle mass, and promoting satiety.
• Fat: 15-20 grams. The fat content comes primarily from the olive oil and olives, which are sources of healthy monounsaturated fats. These fats are beneficial for heart health and overall well-being. There is also a small amount of fat naturally present in cod.
• Saturated Fat: 2-3 grams. The saturated fat content is relatively low, mainly from the olive oil and olives.
• Cholesterol: 80-100 mg. Cod naturally contains cholesterol, but it’s important to remember that dietary cholesterol has less impact on blood cholesterol levels than saturated and trans fats.
• Sodium: 500-700 mg. The sodium content comes from the canned tomatoes, olives, capers, and added salt. If you are watching your sodium intake, you can use low-sodium canned tomatoes, rinse the capers and olives, and reduce the amount of added salt.
• Carbohydrates: 10-15 grams. The carbohydrates primarily come from the diced tomatoes and a small amount from the lemon juice and other vegetables.
• Fiber: 3-4 grams. The fiber content comes from the diced tomatoes and olives. Fiber is important for digestive health, blood sugar control, and promoting feelings of fullness.
• Vitamins and Minerals:
  • Vitamin D: Cod is naturally rich in Vitamin D, which is crucial for bone health, immune function, and overall well-being.
  • Vitamin B12: Cod is a good source of Vitamin B12, essential for nerve function, red blood cell formation, and DNA synthesis.
  • Selenium: Cod is high in selenium, an antioxidant mineral that supports thyroid function and immune health.
  • Potassium: The tomatoes and olives contribute potassium, an important electrolyte for blood pressure regulation and muscle function.
  • Vitamin C: The lemon juice and tomatoes provide Vitamin C, an antioxidant that supports immune function and skin health.

Preparation Time

One of the best things about this Mediterranean Baked Cod recipe is how quick and easy it is to prepare, making it perfect for busy weeknights.

• Prep Time: 15 minutes. This includes the time it takes to gather your ingredients, chop the vegetables (garlic, parsley), zest and juice the lemon, measure out the spices, and prepare the Mediterranean sauce. The active prep time is minimal, making it a very efficient recipe.
• Cook Time: 15-20 minutes. The baking time depends on the thickness of your cod fillets and your oven’s temperature accuracy. It’s crucial to keep an eye on the cod and check for doneness around the 15-minute mark to prevent overcooking.
• Total Time: Approximately 30-35 minutes. From start to finish, you can have this delicious and healthy Mediterranean Baked Cod on the table in under 35 minutes. This makes it a fantastic option for a quick and satisfying weeknight dinner.

How to Serve Mediterranean Baked Cod

This Mediterranean Baked Cod is incredibly versatile and pairs beautifully with a variety of side dishes. Its bright and flavorful sauce makes it a wonderful centerpiece for a healthy and delicious meal. Here are some serving suggestions to create a complete and satisfying dining experience:

• Grains:
  • Couscous: Fluffy couscous is a classic Mediterranean side dish that perfectly complements the saucy cod. Its light texture and mild flavor allow the flavors of the cod to shine. You can toss the couscous with a bit of olive oil, lemon juice, and fresh herbs for extra flavor.
  • Quinoa: For a gluten-free option, quinoa is an excellent choice. It’s packed with protein and fiber and has a slightly nutty flavor that pairs well with the Mediterranean flavors. Cook quinoa according to package directions and fluff it up before serving.
  • Brown Rice: Brown rice is another healthy and hearty grain that makes a great base for the baked cod. Its slightly chewy texture and earthy flavor complement the dish nicely.
  • Orzo Pasta: Orzo, a rice-shaped pasta, is a delightful option. It cooks quickly and absorbs the flavorful sauce beautifully. Toss it with a little olive oil and fresh parsley after cooking.
• Vegetables:
  • Roasted Vegetables: Roasted vegetables like asparagus, broccoli, bell peppers, zucchini, or cherry tomatoes are fantastic alongside the Mediterranean Baked Cod. Roasting brings out their natural sweetness and creates a wonderful textural contrast. Toss the vegetables with olive oil, salt, pepper, and perhaps a sprinkle of oregano before roasting.
  • Steamed Green Beans: Simple steamed green beans are a light and healthy side dish that adds a fresh, green element to the meal. Dress them with a squeeze of lemon juice and a drizzle of olive oil.
  • Mediterranean Salad: A fresh Mediterranean salad with cucumbers, tomatoes, red onion, olives, feta cheese, and a lemon vinaigrette is a classic pairing. It mirrors the flavors of the baked cod and adds a refreshing coolness to the meal.
  • Sautéed Spinach: Quickly sautéed spinach with garlic and olive oil is a nutritious and easy side dish. It provides a boost of vitamins and minerals and complements the Mediterranean flavors.
• Bread:
  • Crusty Bread: Serve with crusty bread, like baguette or ciabatta, for soaking up the delicious Mediterranean sauce. The bread becomes infused with the flavors of tomatoes, olives, and garlic, making it a wonderful accompaniment.
  • Pita Bread: Warm pita bread is perfect for scooping up the cod and sauce. You can also make mini pita pockets filled with the baked cod and salad for a fun and casual meal.
• Other:
  • Tzatziki Sauce: A dollop of cool and creamy tzatziki sauce (Greek yogurt, cucumber, garlic, dill) adds a refreshing contrast to the warm and flavorful baked cod.
  • Lemon Wedges: Serve extra lemon wedges on the side for those who like an extra squeeze of lemon juice over their fish.

Additional Tips for Perfect Mediterranean Baked Cod

To ensure your Mediterranean Baked Cod turns out perfectly every time, here are five helpful tips and tricks:

1. Don’t Overcrowd the Pan: When arranging the cod fillets in the baking dish, make sure they are in a single layer and not overcrowded. Overcrowding can cause the fish to steam instead of bake, resulting in uneven cooking and a less desirable texture. If you have a lot of cod, use two baking dishes or bake in batches. Giving the fillets space allows for better heat circulation and ensures they bake evenly and develop a nice texture.
2. Pat the Cod Dry: Before placing the cod in the baking dish, gently pat the fillets dry with paper towels. Removing excess moisture from the surface of the fish helps it to sear slightly during baking, enhancing its flavor and texture. Excess moisture can also dilute the sauce and prevent the fish from browning properly.
3. Adjust Baking Time Based on Thickness: The recipe calls for 15-20 minutes of baking time, but this can vary depending on the thickness of your cod fillets. Thicker fillets will require a longer baking time, while thinner fillets will cook more quickly. Start checking for doneness around 15 minutes and adjust the baking time accordingly. The cod is cooked through when it flakes easily with a fork and is opaque throughout. Overcooking will make the cod dry and tough, so it’s better to err on the side of slightly undercooked rather than overcooked.
4. Customize with Vegetables: Feel free to add other vegetables to the Mediterranean sauce to customize the recipe to your liking and add extra nutrients. Sliced bell peppers (red, yellow, or orange), sliced onions, zucchini, or artichoke hearts are all excellent additions. You can sauté the vegetables lightly before adding them to the sauce for a softer texture, or add them raw to the sauce for a slightly firmer bite. Adding vegetables not only enhances the flavor but also makes the dish even more nutritious and substantial.
5. Fresh Herbs Make a Difference: While dried oregano is used in the base sauce, don’t underestimate the power of fresh herbs for garnish and added flavor. Fresh parsley is essential for garnishing at the end, but you can also add other fresh herbs like basil, thyme, or dill. Sprinkle chopped fresh herbs over the baked cod just before serving to brighten up the flavors and add a lovely aromatic touch. Fresh herbs elevate the dish from good to outstanding and contribute to the overall Mediterranean experience.

Frequently Asked Questions (FAQ)

Here are five frequently asked questions about Mediterranean Baked Cod to help you make this recipe with confidence:

Q1: Can I use frozen cod fillets?

A: Yes, you can definitely use frozen cod fillets. Just make sure to thaw them completely before cooking. The best way to thaw frozen cod is to place it in the refrigerator overnight. If you’re short on time, you can quickly thaw it by placing the sealed fillets in a bowl of cold water for about 30-60 minutes, changing the water every 15 minutes. Once thawed, pat the fillets dry with paper towels to remove excess moisture before baking, as this will help them cook better and prevent them from becoming watery.

Q2: Can I substitute another type of fish for cod?

A: Yes, if you don’t have cod or prefer another type of white fish, you can certainly substitute it in this recipe. Good alternatives to cod include haddock, halibut, tilapia, or sea bass. Choose a firm white fish fillet that will hold up well during baking. The cooking time might need slight adjustments depending on the thickness and type of fish, so keep an eye on it and check for doneness by flaking it with a fork.

Q3: Can I make this recipe ahead of time?

A: While Mediterranean Baked Cod is best served fresh, you can prepare some components ahead of time to save time on busy days. You can make the Mediterranean sauce a day in advance and store it in an airtight container in the refrigerator. When you’re ready to cook, simply pour the sauce over the cod fillets and bake. However, it’s not recommended to assemble the entire dish and let it sit for an extended period before baking, as the fish might become soggy. Baked cod is best enjoyed immediately after cooking for optimal texture and flavor.

Q4: How do I store leftovers and reheat them?

A: Leftover Mediterranean Baked Cod can be stored in an airtight container in the refrigerator for up to 2-3 days. To reheat, you can gently warm it in the oven at 300°F (150°C) for about 10-15 minutes, or until heated through. You can also reheat it in the microwave, but be careful not to overheat it, as this can make the fish dry. Adding a splash of water or broth to the leftovers before reheating can help keep them moist. Keep in mind that reheated fish may not have the exact same texture as freshly baked fish, but it will still be delicious.

Q5: Can I make this recipe spicier?

A: Absolutely! If you enjoy a bit of heat, you can easily add some spice to this Mediterranean Baked Cod recipe. A pinch of red pepper flakes added to the Mediterranean sauce will give it a pleasant kick. You can also add a finely chopped chili pepper (like jalapeño or serrano) to the sauce for more significant heat. Alternatively, you can drizzle a bit of chili oil over the finished dish before serving. Start with a small amount of spice and adjust to your preference to avoid making it too spicy.

Print