Description
A flavorful and healthy baked Mediterranean cod recipe featuring tender cod fillets baked with juicy cherry tomatoes, Kalamata olives, garlic, and aromatic herbs, finished with fresh lemon juice and parsley for a vibrant, light dinner perfect for seafood lovers.
Ingredients
Scale
Fish and Vegetables
- 4 cod fillets (about 4–6 oz each)
- 1 pint cherry tomatoes, halved
- 1/4 cup Kalamata olives, pitted and sliced
Seasonings and Garnishes
- 2 cloves garlic, minced
- 2 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon red pepper flakes (optional, for a little heat)
- Salt and pepper, to taste
- 1 tablespoon fresh lemon juice
- Fresh parsley, chopped (for garnish)
- Lemon wedges (for serving)
Instructions
- Prepare the Oven and Baking Dish: Preheat your oven to 375°F (190°C). Lightly grease a baking dish with a small amount of olive oil or cooking spray to prevent sticking.
- Arrange the Cod and Vegetables: Place the cod fillets evenly spaced in the baking dish. Scatter the halved cherry tomatoes and sliced Kalamata olives around the fish to create an even layer.
- Season the Ingredients: Sprinkle the minced garlic, dried oregano, dried basil, and red pepper flakes (if using) evenly over the cod, tomatoes, and olives to infuse Mediterranean flavors.
- Drizzle with Olive Oil and Lemon Juice: Drizzle the extra virgin olive oil evenly over the fish and vegetables, ensuring all are well coated. Season generously with salt and pepper to taste. Then, squeeze fresh lemon juice over the ingredients to brighten the flavors.
- Bake the Cod: Place the baking dish in the preheated oven and bake for 15-20 minutes. The cod is done when it flakes easily with a fork. Cooking time may vary based on fillet thickness.
- Broil for Finish (Optional): If the tomatoes have not blistered and become juicy enough, turn on the oven broiler for an additional 2 minutes to caramelize the top slightly.
- Garnish and Serve: Remove the dish from the oven. Garnish with freshly chopped parsley and serve immediately with lemon wedges on the side for extra zest.
Notes
- Adjust red pepper flakes according to your preferred spice level or omit for no heat.
- If cod fillets vary in thickness, check doneness earlier to avoid overcooking.
- Kalamata olives add a salty, briny flavor but can be substituted with green olives if preferred.
- Serve with crusty bread or a side salad for a complete meal.
- This dish is best served fresh but can be refrigerated and eaten within 1-2 days.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
