Succulent cod fillets are marinated to perfection in a garlic, lemon juice, and aromatic Mediterranean spices in this easy Mediterranean baked cod recipe. The juices from the cherry tomatoes and Kalamata olives added lend every bite of the fish an unmatched savory flavor. It's the perfect healthy weeknight dinner that will take your taste buds on a ride.
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I've recently been experimenting with Mediterranean-inspired recipes, and after the success of my Mediterranean baked tilapia, baked mackerel and pasta salad, I was inspired to recreate similar flavors in another fish. That's when I thought of using cod.
My oven-baked cod has been a huge hit every single time I make it, but the tangy and savory flavors of the sumac, olives, and tomatoes are just something else!
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Why I Love this Recipe
This baked cod has the perfect tender texture and mild taste that beautifully takes on Mediterranean ingredients and spices.
It's rich in protein and low in fat, making it a great nutritious option that will leave you satisfied.
The best part? This baked cod is easy to make from scratch in under 30 minutes, making it a standout choice for busy weeknight dinners that don't lack nutrition.
Ingredients For the Mediterranean Baked Cod Recipe
Cod fillets: Cod is the perfect mild, flaky white fish that works as an ideal base for the Mediterranean flavors. Choose thick, white filets for best results like haddock.
Cherry tomatoes: Cherry tomatoes lend the dish a lot of sweetness and juiciness, and they're a must for this recipe.
Red Onions: For that hint of sweet and savory flavor.
Garlic: For the robust, aromatic deliciousness.
Kalamata olives: These bring that beautiful briny, tangy flavor to the dish. They're a staple in Mediterranean cuisine, and I highly recommend not skipping them. You can use green olives.
Extra-virgin olive oil: To marinate the fish and lend it that extra bit of moisture. You can also drizzle more when the fish is done baking.
Lemon juice: To enhance the natural flavor of cod and to lend it a bit of acidity.
Herbs: I used a mix of dried oregano, which adds a warm, peppery note, some fresh parsley for that fresh, vibrant color and some fresh thyme for a subtle, earthy flavor.
Seasonings: To season, I used chili flakes for a bit of heat, sumac seasoning, a Mediterranean staple, and some salt and black pepper.
Variations & Substitutions
- Don't have cherry tomatoes? Feel free to use regular tomatoes instead. Chop them into small cubes, ensuring you remove the central portion, as it can make the dish quite watery.
- For an extra bit of tanginess, consider using capers. If you don't have Kalamata olives, capers can be a great alternative. And of course, regular olives work well too; make sure to use the pitted ones, as they're much easier to deal with.
- To lend some extra richness to the dish, swap the olive oil for butter. I love using salted butter!
- If you don't have cod, you can try this exact recipe with another type of white fish, such as sea bass or halibut.
How To Make Mediterranean Baked Cod
Preheat the oven to 400℉. Lightly grease the baking dish and set it aside.
- Step 1: In a large bowl, combine olive oil, salt, black pepper, sumac, garlic, thyme, parsley, lemon juice, chili flakes, and oregano. Stir to combine.
- Step 2: Pat the fish dry with a paper towel. Transfer it to the marinade and coat it well. Remove the fish and place it on a plate.
- Step 3: Add the olives, cherry tomatoes, and onions to the remaining marinade in the bowl and toss to combine. Transfer to a baking dish and spread evenly.
- Step 4: Place the fish on top of the veggies and pour any remaining marinade over it. Bake at 400℉ for 15 to 20 minutes, depending on the thickness of the fillets, until the fish is flaky and cooked through.
- Step 5: Remove the dish from the oven and serve it on a plate with your favorite side, such as rice.
Substitutions and Variations
Add Veggies: You can add other vegetables, such as bell peppers, zucchini, or eggplant, for added flavor and nutritional value.
Herb Swaps: Dried herbs can be used if you don't have fresh thyme or parsley. Remember to use a smaller amount, as dried herbs are more concentrated.
Avoid Overcooking: To ensure the cod stays tender and moist, avoid overcooking. Check the fish at the 15-minute mark; it should be opaque and flaky.
Marinating Time: If you have extra time, let the fish marinate for 15-30 minutes before baking. This allows the flavors to penetrate more deeply, enhancing the overall taste.
Prep ahead of time: You can also prep the dish ahead of time by marinating the fish overnight and letting it rest in the refrigerator. Then, assemble and bake the fish.
Serving Ideas & Suggestions
While it's highly unlikely, if you end up with leftover Mediterranean Baked Cod, let it cool properly and pop it into a shallow glass container with a secure lid. You can keep it in the fridge for 2 to 3 days or freeze it for up to one month. I usually avoid freezing fish because the texture can change, but it's up to you!
Recipe FAQs
Yes, you can use frozen cod fillets. Ensure that they are thawed thoroughly and pat them dry before marinating to draw out excess moisture and allow them to absorb the flavors well.
The fish is done when it flakes easily with a fork and is opaque throughout. Be careful not to overcook it, as it can become dry.
Overcooked fish is usually the culprit behind a rubbery and chewy texture. When you overcook the fish, it loses its moisture, resulting in a dry and chewy texture. Additionally, when fish is overcooked, it loses its natural oils and lacks flavor. It's important to cook fish just right to preserve its delicious taste!
More Fish Recipe You May Like
Mediterranean Baked Cod
Equipment
Ingredients
- 1 lb Cod fillets about 4 fillets
- 1 cup Cherry tomatoes halved
- 1 medium Onion sliced or chopped
- 3 Garlic cloves finely chopped
- ¼ cup Kalamata olives sliced
- 1 teaspoon Oregano dried
- 1 teaspoon Chili flakes
- 1 teaspoon Sumac
- 2 teaspoon Fresh parsley finely chopped
- 2 teaspoon Fresh Thyme finely chopped
- 1 teaspoon Blackpepper
- 1 tsp Salt
- ¼ cup Extra virgin olive oil
- ½ Lemon juiced
Instructions
- Preheat the oven to 400℉. Lightly grease the baking dish and set it aside
- Combine the oil, salt, black pepper, sumac, garlic, thyme, parsley, lemon juice, chilli, and oregano in a large bowl. Stir to combine.
- Pat dry the fish with a paper towel.
- Transfer the fish into the marinade and coat it very well. Remove the fish and place it on a plate.
- Little marinade will still be left in the bowl. Add the olives, tomatoes, and onions to the remaining marinade and toss to combine. Transfer to the baking dish and spread evenly.
- Place the fish on the veggies and pour any remaining marinade on it (if any).
- Bake at 400℉ for 15 to 20 minutes, depending on the thickness of the fillets, until flaky.
- Remove from the oven and serve on a plate with your favourite side.
Video
Notes
- You can add other vegetables, such as bell peppers, zucchini, or eggplant, for added flavor and nutritional value.
- Dried herbs can be used if you don't have fresh thyme or parsley. Remember to use a smaller amount, as dried herbs are more concentrated.
- Avoid overcooking to ensure the cod stays tender and moist. Check the fish at the 15-minute mark; it should be opaque and flaky.
- If you have extra time, let the fish marinate for 15-30 minutes before baking. This allows the flavors to penetrate more deeply, enhancing the overall taste.
Bilikis
Delicious
Bilikis
She is a great cook
Bilikis
Super delicious
Elsa May
Cod always taste good. I tried the basa recipe and my family loved it. More fish recipe Claudy.
Please check my fish archives. You will love them.
Bilikis
She is just too good in all her cookings