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.