Discover Mediterranean Baked Cod with Olives, a healthy and flavorful dinner option. Simple to make and perfect for busy weeknights. Try it today!
Mediterranean Baked Cod with Olives
If you’re looking for a simple, nutritious, and bursting with flavor dinner, Mediterranean Baked Cod with Olives is the perfect recipe. This dish combines tender, flaky cod with briny Kalamata olives, sweet cherry tomatoes, and fresh herbs to create a well-balanced meal that’s easy enough for weeknight cooking. The Mediterranean flavors shine in every bite, making it a delightful way to enjoy healthy fish without complicated steps.
Using just a handful of fresh ingredients, this baked cod recipe is both approachable and impressive. It’s suitable for cooks of all levels and perfect for those who enjoy light, wholesome mains. Plus, the dish fits perfectly into Mediterranean diet guidelines, emphasizing fresh produce and heart-healthy fats.
Why You’ll Love It
Mediterranean Baked Cod with Olives is packed with flavor yet simple to prepare. It’s a quick weeknight dinner that doesn’t sacrifice taste or nutrition. Baking the cod keeps it moist and tender, while olives and tomatoes add complexity and balance. You’ll appreciate the minimal prep, no-fuss cleanup, and the wholesome meal it delivers.
Compared to frying or grilling, baking makes this dish lighter and easier to customize. Whether you’re cooking for family or meal prepping for the week, this recipe can be adapted with additional vegetables or spices to suit your preference.
Ingredients
- 4 cod fillets (about 6 oz each) – Sub: haddock or halibut
- 2 tbsp olive oil – Extra virgin preferred
- 1 cup cherry tomatoes, halved – Can use grape tomatoes or chopped regular tomatoes
- 1/2 cup Kalamata olives, pitted and halved – Sub: green olives or black olives
- 3 cloves garlic, minced – Garlic powder in a pinch
- 1/2 red onion, thinly sliced – Can use shallots or yellow onion
- 1 lemon, thinly sliced – Lemon zest can supplement
- 1 tsp dried oregano – Fresh oregano leaves also work
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish) – Optional fresh basil
Step-by-Step Instructions
- Preheat your oven to 400°F (200°C).
- Drizzle olive oil into a medium baking dish, spreading evenly.
- Place the cod fillets in the dish, spacing them apart.
- Scatter cherry tomatoes, Kalamata olives, minced garlic, and sliced red onion evenly over and around the fish.
- Sprinkle dried oregano, salt, and pepper over the entire dish.
- Arrange lemon slices on top of each cod fillet.
- Bake uncovered for 20-25 minutes until the cod is opaque and flakes easily with a fork.
- Remove from oven and garnish with fresh chopped parsley before serving.
Enjoy your Mediterranean Baked Cod with Olives with a side of steamed vegetables or crusty bread for a complete meal. For more simple seafood dishes, explore our Easy Weeknight Dinners collection.
Learn more about Mediterranean diets and their benefits on the Healthline Mediterranean Diet Guide and classic fish cooking techniques at Food Network.
Expert Tips
Ensure the cod fillets are of even thickness for uniform cooking. If the fillets are thick, add a few extra minutes to the bake time. Avoid overcooking the fish; it should flake easily but remain moist. You can substitute Kalamata olives with green olives for a milder flavor or add capers for extra brininess. Make ahead by prepping the ingredients and assembling the dish the night before; bake just before serving for maximum freshness. For larger gatherings, this recipe scales easily—just increase ingredient quantities.
Storage
Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm in the oven or microwave to retain moisture. This dish does not freeze well due to the delicate texture of baked fish and fresh tomatoes, so it’s best enjoyed fresh.
Variations
For a gluten-free meal, this recipe is naturally free of gluten. To make it vegan, substitute the cod for firm tofu or eggplant slices and increase the quantity of olives and tomatoes. For dairy-free, this recipe is already suitable as is. To reduce sodium, rinse the olives or use a smaller amount, and adjust salt accordingly. Add chopped spinach or bell peppers for extra color and nutrients.
FAQ
What makes Mediterranean Baked Cod with Olives healthy?
This recipe is rich in omega-3 fatty acids from cod and uses heart-healthy olive oil. It incorporates fresh vegetables and minimal processing, aligning with the Mediterranean diet principles.
Can I use frozen cod for this recipe?
Yes, frozen cod works well if thawed completely and patted dry before baking to avoid excess water.
How do I know when the cod is done?
The fish is done when it turns opaque and flakes easily when tested with a fork.
Can I prepare this recipe ahead of time?
You can assemble the ingredients in the baking dish and refrigerate overnight; bake fresh before serving.
Does this recipe contain the exact Mediterranean Baked Cod with Olives?
Yes, this recipe uses the exact Mediterranean Baked Cod with Olives method focusing on fresh ingredients and simple baking for a wholesome dinner.
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