Mediterranean Baked Cod with Tomato and Olives: Easy Recipe

This Mediterranean baked cod with tomato and olives is one of those effortless dishes that looks like it came straight from a seaside café in Greece.

It’s light, colorful, and bursting with Mediterranean flavors, juicy cherry tomatoes, briny olives, and a drizzle of golden olive oil that keeps the cod tender and flaky.

The best part? It all bakes together in one pan, making it a stress-free, elegant dinner that’s both healthy and satisfying.

If you’re looking for a healthy fish dinner that photographs beautifully for Pinterest, this is the one to feature.

It’s high in search intent (keywords like “Mediterranean cod,” “baked cod recipe,” and “cod with tomatoes”), endlessly shareable, and fits right into the weeknight dinner or light Mediterranean meal content buckets that consistently drive SEO and traffic.

Let’s make it.

What Ingredients Are In This Recipe

(Serves: 4)

• 4 cod fillets (about 6 oz each, fresh or thawed frozen cod)
• 3 tbsp olive oil, divided
• 1 tsp salt and pepper (to taste)
• 1 tsp dried oregano or Italian seasoning
• ½ tsp red pepper flakes (optional, for a subtle kick)
• 1 tbsp capers, drained
• 1 small red onion, thinly sliced
• 1 ½ cups cherry tomatoes, halved
• ½ cup kalamata olives (or green olives if you prefer)
• 1 tbsp fresh lemon juice
• 4 lemon slices, for baking
• 2 tbsp feta cheese, crumbled
• 1 tbsp fresh parsley or fresh basil, chopped

Step-by-step Mediterranean baked cod recipe

1. Prepare the oven and baking dish
Preheat your oven to 400°F (200°C). Lightly grease a baking dish with a drizzle of olive oil so the fish doesn’t stick. Arrange the cod fillets in a single layer and pat them dry with paper towels to help them bake evenly.

2. Season the cod
Drizzle the cod with 1 tablespoon of olive oil, then season with salt, pepper, dried oregano, and red pepper flakes. The seasoning should coat the fish evenly but not overpower it.

3. Add the Mediterranean topping
In a medium bowl, combine the halved cherry tomatoes, sliced red onion, capers, and olives. Add the remaining olive oil and toss to coat. This tomato mixture will create the perfect base of Mediterranean flavors that infuse into the fish as it bakes.

4. Assemble the dish
Spoon the tomato mixture around and over the cod fillets in the baking dish. Add fresh lemon slices on top and around the fish. The lemon and tomato release just enough liquid to keep the fish tender while the olive oil helps everything caramelize slightly at the edges.

5. Bake the cod
Bake uncovered for 15–20 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F. Depending on the thickness of your fillets, it might take a little less or more time. You can use a meat thermometer to be sure it’s cooked perfectly without overbaking.

6. Add finishing touches
Once out of the oven, sprinkle the dish with crumbled feta cheese and fresh parsley or basil. The feta melts slightly into the tomato and olive juices, giving the sauce a creamy, salty finish.

7. Serve and enjoy
Serve the Mediterranean baked cod warm with a drizzle of olive oil and a squeeze of fresh lemon. It pairs beautifully with roasted potatoes, couscous, or a side of crusty bread to soak up the sauce.

Tips for Success

• Use firm white fish. Cod, haddock, or sea bass all work well in this baked fish recipe.
• Don’t overbake. Check for doneness around 14 minutes; fish should flake easily and be just opaque in the center.
• Add burst cherry tomatoes. If you want extra flavor, roast the cherry tomatoes for 5 minutes before adding the cod. They’ll sweeten and create a more intense sauce.
• Make it ahead. Prepare the tomato and olive mixture in advance and refrigerate for up to a day. Assemble and bake when ready to serve.
• Health bonus. This is a healthy baked cod recipe rich in protein, omega-3s, and antioxidants from the fresh tomatoes and olive oil.

Storage & Reheating

Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in a 300°F oven until warmed through, or enjoy cold flaked over a salad. Avoid microwaving for too long, as it can dry out the fish.

Optional Garnishes

• A few crumbles of feta cheese for creaminess
• Extra fresh herbs like parsley, oregano, or basil
• A drizzle of premium fish with olive oil before serving
• Fresh lemon slices or zest for brightness
• What makes Mediterranean baked cod so irresistible?

Mediterranean baked cod has that rare quality of tasting both fresh and comforting. The moment you drizzle olive oil over the fish and scatter cherry tomatoes, kalamata olives, and red onion around the baking dish, your kitchen transforms into a coastal retreat.

The tomatoes release their juices, mingling with the olive oil and oregano to create a fragrant tomato mixture that keeps the cod moist as it bakes.

This baked cod is an easy, healthy fish dish that fits right into the rhythm of everyday life. It’s colorful, quick, and satisfying, and the result is a flaky, melt-in-your-mouth texture that feels indulgent but isn’t heavy.

When the cod flakes easily and the tomatoes have softened into a rustic sauce, you know dinner is ready.

Why cod with tomatoes and olives is a classic Mediterranean combination

There’s a reason cod with tomatoes and olives appears on menus from Greece to southern Italy.

The balance of acidity and salt from the tomatoes and olives complements the gentle sweetness of the cod fish perfectly. The olive oil ties everything together, creating a dish that’s greater than the sum of its parts.

The secret lies in using the freshest ingredients you can find such as ripe fresh tomatoes, fragrant olive oil, and firm cod fillets baked until just flaky.

Add a sprinkle of fresh herbs and a squeeze of fresh lemon, and you have a meal that embodies the essence of Mediterranean simplicity.

The combination of tomatoes and olives is not only delicious but naturally healthy, making this Mediterranean cod a dish you’ll want to revisit often.

How to choose the best cod fillet for baking

Choosing a quality cod fillet makes all the difference in your baked fish recipes. Look for fresh cod that smells clean and briny, never fishy.

The flesh should be firm white fish that springs back when pressed. If you’re using frozen cod, thaw it overnight in the fridge and pat it dry before seasoning.

Cod pieces that are evenly sized will cook more uniformly in the oven. If you can, select thick fillets rather than thin fish pieces, since they stay moist and flake beautifully after baking.

Whether you’re using fresh or frozen, a light brush of olive oil and seasoning with salt and pepper ensures the cod stays tender.

Tips for perfect flaky cod every time

The secret to perfectly flaky cod is all in the timing and temperature. Overbaking can quickly turn delicate white fish dry, so keep a close eye.

I like to use a meat thermometer to ensure accuracy. Once the internal temperature hits 145°F, remove it from the oven. The residual heat will continue to cook it gently.

Another tip is to bake the fish uncovered. The olive oil and tomatoes release enough moisture to keep everything tender while allowing the edges to caramelize slightly.

When your cod flakes easily and the burst cherry tomatoes have softened into a sauce, it’s done. Serve immediately for the best texture and flavor.

Mediterranean flavors that bring this baked cod recipe to life

This dish is a celebration of Mediterranean flavors such as briny kalamata olives, sweet cherry tomatoes, aromatic dried oregano, and silky olive oil.

Each ingredient works in harmony to bring out the natural flavor of the fish. A touch of red pepper flakes adds subtle warmth without overpowering the delicate cod.

For a twist, try adding a few slivers of red onion or fresh basil for brightness. The result is a Mediterranean cod that feels restaurant-quality yet utterly approachable.

If you love olives and feta, a sprinkle of crumbled feta cheese at the end adds creamy saltiness that balances beautifully with the roasted tomatoes.

Best sides and serving suggestions for Mediterranean cod

When it comes to serving suggestions, simplicity is key. This Mediterranean baked cod pairs beautifully with couscous, lemony rice, or a side of roasted vegetables.

A crisp green salad tossed with olive oil and fresh lemon slices keeps things fresh.

For a heartier meal, serve it alongside crusty bread to soak up the tomato and olive juices from the baking dish.

A drizzle of good olive oil and a sprinkle of sea salt right before serving elevates everything. If you’re craving variety, a light side of grilled zucchini or mashed potatoes makes a cozy pairing for this baked white fish.

Can I use frozen cod or other fish fillets?

Absolutely. This recipe works well with either fresh or frozen cod fillets, as long as you thaw and dry them thoroughly before baking.

Frozen cod is often flash-frozen at peak freshness, so it’s a great option when fresh isn’t available.

You can also substitute other firm white fish like sea bass, halibut, or haddock. The key is choosing fish that hold their shape during baking and flake easily once cooked.

The Mediterranean flavors in this recipe such as tomatoes, olive oil, capers, and herbs complement most white fish beautifully.

Recipe FAQs for baked fish lovers

final thoughts on this Mediterranean-inspired baked cod

This Mediterranean baked cod recipe is one of those timeless dishes that looks and tastes far more impressive than the effort it requires.

With just one baking dish, a drizzle of olive oil, and a handful of Mediterranean pantry staples, you can create a meal that’s light, nourishing, and full of flavor.

Whether you’re serving it for a casual weeknight dinner or a relaxed evening with friends, this healthy fish dish never fails to impress.

The vibrant tomatoes and olives not only add color but also transform into a rustic sauce that coats each bite of the tender cod fillet.

Cooking Mediterranean-style reminds us that good food doesn’t have to be complicated. It just needs balance, freshness, and care.

As the fish pieces emerge from the oven, glistening with olive oil and surrounded by burst cherry tomatoes, you’ll know exactly what that means.