This baked cod with tomatoes is bright and flavorful, featuring tender cod paired with juicy roasted tomatoes and olives. It’s a Mediterranean delight that brings a touch of sunshine to any meal, all without taking too much time.
This recipe tackles issues of dryness and blandness in cod while providing simplicity for quick Mediterranean-inspired meals that please the palate.
When busy weeknights hit, I reach for this recipe to solve the dilemma of what to cook. I’ve had days when my usual go-tos just don’t cut it, and the simplicity of this dish really shines. With just a handful of ingredients and minimal fuss, it’s a comforting favorite that doesn’t require hours in the kitchen.
This dish is so reliable, taking only about 40 minutes from prep to the dinner table. The tomatoes burst with flavor, while the cod remains flaky and tender, great for a satisfying and nutritious meal. It’s easy to swap ingredients too, adding whatever you have on hand.
If you want to try another Mediterranean-inspired dish, check out my Pizza Sticks for a fun twist!
Table of contents
Why You Will Love This Recipe
- Flavorful Ingredients , The combination of fresh cherry tomatoes and green olives offers a vibrant burst of tastes that really shines through in the dish, making every bite memorable.
- Simple Prep Process , With only 10 minutes of prep, you can easily whip this dish up, making it a smart choice for weeknight meals when you need to get dinner on the table quickly.
- Healthy and Wholesome , Packed with high-quality protein from cod and enriched with tomatoes and olives, this dish aligns well with health-focused dining while being satisfying and fulfilling.
- Long-lasting Freshness , This baked dish holds its flavor beautifully, so leftovers can make for a tasty lunch or dinner the next day, just reheat and enjoy!
Mediterranean Baked Cod with Roasted Tomatoes
- Prep Time: 10 minutes
- Cool Time: N/A
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Low Salt
Description
A flavorful Mediterranean baked cod dish featuring olives and tomatoes, perfect for a healthy meal.
Ingredients
- 4 (1 ½ lbs / 680 g) cod fillets, fresh, firm
- 2 cups (300 g) cherry tomatoes, ripe and slightly soft
- 1 medium shallot, thinly sliced
- 2 cloves garlic, finely minced
- ½ cup (75 g) green olives, pitted
- 1 lemon, thinly sliced
- ¼ cup (15 g) fresh parsley, chopped
- ¼ teaspoon kosher salt
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes (optional)
- 4 tablespoons (60 ml) olive oil (extra virgin)
Instructions
- Step 1: Preheat your oven to 400°F (204°C). Toss the cherry tomatoes, shallot slices, minced garlic, and green olives with 2 tablespoons (30 ml) of olive oil, ¼ teaspoon kosher salt, and ¼ teaspoon black pepper. Spread the mixture evenly on a baking sheet. Roast in the oven for about 15 minutes, or until the vegetables start to soften and become fragrant.
- Step 2: While the vegetables roast, pat the cod fillets dry thoroughly with paper towels. Removing excess moisture is essential to achieve a flaky texture and to help the fillets sear properly when baking.
- Step 3: Drizzle the cod fillets with the remaining 2 tablespoons (30 ml) of olive oil. Sprinkle evenly with kosher salt and black pepper, about ¼ teaspoon each, to enhance flavor penetration.
- Step 4: Remove the vegetables from the oven and nestle the seasoned cod fillets among the roasted vegetables on the baking sheet. Arrange lemon slices around and atop the cod fillets carefully to avoid overcooking the lemons.
- Step 5: Return the baking sheet to the oven and bake for 15 to 17 minutes. Check for doneness by ensuring the fish is opaque throughout and flakes easily when tested with a fork, reaching an internal temperature of 140°F (60°C).
- Step 6: Using a spatula, spoon the roasted vegetables over the cod fillets. Sprinkle with fresh chopped parsley and finish with a squeeze of fresh lemon juice for brightness prior to serving.
Notes
- Store leftovers in an airtight container in the refrigerator for up to 4 days. Cool the dish completely before sealing.
- For room temperature storage, keep in an airtight container away from sunlight and humidity, consume within 2 days.
- For longer preservation, wrap tightly in aluminum foil or place in a freezer-safe container and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.
- Choose cod fillets at least 1 inch thick to ensure even cooking and prevent drying out.
- Patting the cod dry removes excess water, which helps achieve a flaky texture and prevents steaming during baking.
- If lemon slices begin browning too early, add them on top of the cod halfway through the baking time to keep a fresh citrus flavor without bitterness.
- Allow the seasoned cod to rest for 10 minutes after seasoning if time permits. This helps the salt and pepper penetrate the fish for better flavor.
- Reheat leftovers gently in a preheated oven at 325°F (163°C) for 10-15 minutes until warmed through. Avoid microwaving to maintain flakiness and texture.
- Serve alongside a quinoa salad or steamed asparagus to create a nutrient-rich meal.
- Roasted cauliflower or a simple spinach salad pairs well with this dish.
- Use leftovers to assemble Mediterranean-style fish tacos or grain bowls with fresh vegetables.
- Garnish with additional fresh parsley or shaved parmesan for added flavor. Drizzle lemon vinaigrette or garlic herb sauce on top for variation.
- Substitute green olives with Kalamata olives, rinsed capers, or marinated artichokes for a different briny kick.
- Swap shallot with thinly sliced red onions or scallions depending on availability.
Nutrition
- Serving Size: 1 cod fillet with vegetables
- Calories: 350
- Sugar: 3g
- Sodium: 300mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 40g
- Cholesterol: 85mg
Ingredient Notes
- Cod fillets: Look for fresh, firm cod fillets with a mild scent. This fish gets flaky and tender when baked, making it perfect for this dish.
- Cherry tomatoes: Choose vibrant, ripe cherry tomatoes for sweetness. They should feel slightly soft; this ensures they’ll burst beautifully during roasting.
- Olive oil: A good quality extra virgin olive oil will enhance flavor and help roast the tomatoes evenly. Avoid oils that seem too light in color, as they may lack depth.
- Garlic: Fresh cloves are best, look for firm, plump ones. Mince them finely for a punch of flavor without the harshness of larger pieces.
- Oregano: Dried oregano works well here, adding an earthy aroma. Check the packaging date for freshness, as older herbs can lose potency.
- Lemon: Fresh lemon juice is key for brightness. Choose a juicy lemon that feels heavy for its size; this means it’ll yield more juice.
- Capers: Opt for brined capers for a tangy kick. Rinse them slightly before adding to reduce excess saltiness.
- Cod fillets: Look for fresh, firm cod fillets with a mild scent. This fish gets flaky and tender when baked, making it perfect for this dish.
- Cherry tomatoes: Choose vibrant, ripe cherry tomatoes for sweetness. They should feel slightly soft; this ensures they’ll burst beautifully during roasting.
- Olive oil: A good quality extra virgin olive oil will enhance flavor and help roast the tomatoes evenly. Avoid oils that seem too light in color, as they may lack depth.
- Garlic: Fresh cloves are best, look for firm, plump ones. Mince them finely for a punch of flavor without the harshness of larger pieces.
- Oregano: Dried oregano works well here, adding an earthy aroma. Check the packaging date for freshness, as older herbs can lose potency.
- Lemon: Fresh lemon juice is key for brightness. Choose a juicy lemon that feels heavy for its size; this means it’ll yield more juice.
- Capers: Opt for brined capers for a tangy kick. Rinse them slightly before adding to reduce excess saltiness.
Recipe Tips
- If cod fillets seem too thin, look for ones at least 1 inch thick for even cooking during baking.
- When shouldering against overcooked vegetables, check for softness 15 minutes into roasting and remove as necessary to maintain freshness.
- If lemon slices start browning too quickly, place them atop the cod fillets halfway through baking to retain a zesty taste without bitterness.
- For better seasoning, sprinkle cod with salt and pepper immediately after patting dry, allowing it to absorb flavors 10 minutes before cooking.
- If leftovers remain, store baked cod with tomatoes in an airtight container and consume within 2 days for the best freshness.
Serving Suggestions
Serve baked cod with tomatoes alongside a quinoa salad or steamed asparagus for a nutrient-rich meal. Roasted cauliflower or a simple spinach salad can also enhance your dining experience.
Use baked cod with tomatoes to create fish tacos or a flavorful Mediterranean wrap. Add leftovers to grain bowls or pasta salads for a light lunch option.
Top with a drizzle of lemon vinaigrette or a garlic herb sauce for added flavor. Fresh parsley and shaved parmesan can also complement this dish beautifully.
Recipe variations
- You can use halibut or haddock fillets instead of cod; 1 ½ lbs total maintain similar cooking times and texture in this Mediterranean baked cod with tomatoes recipe.
- Add ¼ teaspoon of dried oregano or thyme to the tomato and olive mixture for subtle Mediterranean herb notes that complement the 4 tablespoons olive oil and spices already used.
- Either green olives or Kalamata olives work well with this recipe; you can also try capers for a different briny flavor, adjusting to ½ cup total.
- If making this for 8 servings, double the ingredients; roast vegetables in batches or use a larger pan to avoid overcrowding the oven and maintain roasting quality as shown in Pan Seared Cod.
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How to Store?
To keep your Mediterranean Baked Cod with Roasted Tomatoes fresh and delicious, follow these storage tips:
Room Temperature: Place in an airtight container at room temperature up to 2 days, avoiding direct sunlight and humidity.
Refrigeration: Store in an airtight container in the refrigerator for up to 4 days, ensuring it cools before sealing.
Freezing: Wrap in aluminum foil or place in a freezer-safe container. Freeze up to 2 months. Thaw overnight in the fridge.
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