Description
Mediterranean Baked Cod is a light yet flavorful dish that combines tender cod fillets with a tangy Mediterranean-inspired sauce. Made with cherry tomatoes, olives, capers, and aromatic herbs, this one-pan meal is simple to prepare and ready in just 40 minutes. It’s a healthy, vibrant dinner that’s perfect for a quick weeknight meal or a special occasion.
Ingredients
For the Sauce:
1 pint cherry or grape tomatoes (about 2 cups), halved if very large
½ cup thinly sliced red onion
3 cloves garlic, thinly sliced
1 cup black or green olives (or a mix of both), pitted and halved
¼ cup capers
4 tablespoons extra virgin olive oil, divided
Kosher salt and freshly ground black pepper
1 ½ teaspoons Italian seasoning or dried oregano, divided
¼ teaspoon chili flakes (optional)
For the Cod:
1.5 – 2 lbs cod, cut into 4 fillets
1 lemon (half sliced and half for drizzling)
2 tablespoons fresh chopped thyme leaves or basil (optional for garnish)
Instructions
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Preheat the Oven: Heat the oven to 425ºF (220ºC).
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Prepare the Tomato Mixture: In a 9×13-inch baking dish, combine the tomatoes, onions, garlic, olives, and capers. Drizzle with 2 tablespoons olive oil, and season with ½ teaspoon salt, ¼ teaspoon pepper, 1 teaspoon Italian seasoning (or oregano), and chili flakes (if using). Toss to combine.
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Roast the Tomato Mixture: Roast the vegetables in the oven for 10-12 minutes, or until the tomatoes begin to collapse and the onions soften.
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Prepare the Cod: While the tomato mixture roasts, pat the cod fillets dry with paper towels. Drizzle with 1 tablespoon lemon juice and the remaining 2 tablespoons olive oil. Season with ½ teaspoon salt, pepper to taste, and the remaining ½ teaspoon of Italian seasoning (or oregano).
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Assemble the Dish: After the tomato mixture has roasted, remove the baking dish from the oven. Gently place the cod fillets over the tomato mixture. Optionally, place lemon slices under the cod or reserve them for garnish.
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Bake the Cod: Return the dish to the oven and bake for 10-12 minutes, or until the fish is slightly firm and flakes easily with a fork.
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Garnish and Serve: Garnish with fresh chopped thyme or basil, if desired. Serve the Mediterranean Baked Cod immediately with rice, couscous, or crusty bread to soak up the sauce.
Notes
- Different Fish: You can substitute cod with haddock, tilapia, or sea bass for a similar texture and flavor.
- Extra Veggies: Feel free to add vegetables like zucchini, bell peppers, or artichokes to the sauce for more flavor and nutrition.
- Spicy Option: Increase the chili flakes or add fresh chopped chili for more heat.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
