Mediterranean Baked Cod Recipe - Savory Nothings (2024)

30 minutes mins

| 30 Comments |

4.93 from 68 votes

Jump to Recipe 03/31/21 | Updated: 03/31/21 | by Nora

Perfect for when you need a quick meal: Made in one dish with tomatoes, olives and onions, this Mediterranean Baked Cod is an easy and healthy weeknight dinner!

Baking fish makes prep so simple, and adding olive oil, tomatoes, olives and garlic to the baking dish infuses the fish with so much flavor!

Mediterranean Baked Cod Recipe - Savory Nothings (1)

Does fish intimidate you? Because confession: It definitely intimidates me. Which is why, honestly? 99% of the time, I bake my fish. For proof, see my Garlic Butter Lemon Baked Cod, or my Crispy Oven Fried Fish!

It’s easy, it creates a sauce as it bakes and it’s as hands-off as it will get with fish. Although I have recently discovered the ease and deliciousness of Air Fryer Salmon… But that’s almost like baking, so there you go. Baked fish is the best ?

I first shared this mediterranean-inspired cod recipe a few years ago, but thought it deserved new photos. So here it is again, all new and shiny!

This recipe for baked cod

bakes the fish with the veggies all in the same dish as the cod for minimal prep/clean up. I’m always in favor of less dishes to wash!
is an easy and healthy weeknight dinner that comes together in a flash
creates a luscious and tasty sauce right as it bakes – perfect for serving over rice!

This is one of my favorite healthy fish dinners for my family: Absolutely delicious AND on the table in 30 minutes. Win!

Ingredients you’ll need

Here is a visual overview of the ingredients in the recipe. Scroll down to the printable recipe card at the bottom of this post for quantities!

Mediterranean Baked Cod Recipe - Savory Nothings (2)

Ingredient notes

Cod: This recipe is delicious with any white fish that bakes in 15-20 minutes. Choose thicker, firmer fish fillets for best results.
Tomatoes: Feel free to use regular tomatoes vs cherry tomatoes. I recommend removing at least part of the seedy part to keep the dish from turning out watery. Dice the tomatoes into 1-inch pieces before adding to the dish.
Red onion: Feel free to leave these out if you’re sensitive to onion.
Olives: If you don’t like olives, leave them out. Capers are a great substitute, if you like those. Green olives can also be used, but I personally prefer black ones (Kalamata are my favorite!).
Butter: The butter is technically not needed, but it does yield a super delicious sauce and helps to keep the fish from drying out. Feel free to cut the amount in half or leave it out entirely for a slimmer dish. If you leave it out, brush the top of the fish with olive oil.
White wine: This recipe is delicious with white wine, but works great with just water, too. So don’t worry if you don’t want to use the wine, it’s not essential to the success of the recipe.

How to make baked cod

This is a walk-through of the recipe with step photos. Skip to the printable recipe card at the bottom for exact times and temperatures.

1. Prep: Preheat the oven and lightly grease a baking dish that comfortably holds all your fish pieces. Mince, slice and chop the onion, garlic and cherry tomatoes.

2. Assemble the dish: Place the fish in the prepared baking pan and scatter with the prepared vegetables. Add sliced olives and drizzle with olive oil, then season. Finally, pour some water into the dish and evenly dot the fish with butter.

Mediterranean Baked Cod Recipe - Savory Nothings (3)

Mediterranean Baked Cod Recipe - Savory Nothings (4)

3. Bake the fish in the hot oven for 15-20 minutes, or until the fish flakes easily.

Mediterranean Baked Cod Recipe - Savory Nothings (7)

Recipe tips

To keep the cod from sticking to the baking dish,make sure to lightly wipe the dish with olive oilbefore adding the fillet pieces.
If you have skin-on fillets, place the fish with the skin down to reduce the risk of sticking.

Recipe FAQs

How long to bake cod

The exact baking time depends on the thickness of your fish pieces. Around 20 minutes is what mine usually need.

It’s best to check the temperature with a kitchen thermometer (FYI, this is an affiliate link and I’ll make a commission for purchases made after clicking through).

What temperature should cod be cooked to?

I cook the fish until it reaches an internal temperature of 145°F (check with a kitchen thermometer (FYI, this is an affiliate link and I’ll make a commission for purchases made after clicking through) in the thickest part of the fish).

Another tell-tale sign your fish is done is opaque flesh that flakes easily.

(Source: See the chart with minimum safe cooking temperatures from the US government’s food safety site.)

Mediterranean Baked Cod Recipe - Savory Nothings (8)

Serving ideas

We love serving the baked cod with rice. It’s also delicious with a big leafy green salad and a chunk of my super easy Homemade French Bread on the side to mop up all of that sauce!

If you want to keep your meal low carb/keto friendly, try the fish over cauliflower rice!

PSIf you try this recipe, please leavea review in the comment section and add a star rating in the recipe card – I appreciate your feedback! Follow along onPinterest,FacebookorInstagram.

Printable recipe

Printable Recipe Card

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Mediterranean Baked Cod

Made in one dish with tomatoes, olives and onions, this Mediterranean Baked Cod is an easy and healthy weeknight dinner!

Recipe by Nora from Savory Nothings

made it? tap the stars to add your rating!

4.93 from 68 votes

Print Add Review

Recipe details

Prep 10 minutes mins

Cook 20 minutes mins

Total 30 minutes mins

Servings 4 servings

Difficulty Easy

Ingredients

▢ 1 ½ pounds cod fillet
▢ 1 small red onion OR large shallot, sliced
▢ 3 cloves garlic crushed
▢ 1 pound cherry tomatoes halved
▢ ¼ cup sliced black olives
▢ 1 tablespoon olive oil
▢ 1 teaspoon Italian seasoning
▢ salt & pepper to taste
▢ ¼ cup white wine OR water
▢ 4 tablespoons butter chopped

Instructions

Prep: Preheat the oven to 400°F. Lightly grease a rectangular baking dish that will comfortably hold all your cod pieces and tomatoes and place the fish inside.
Add vegetables: Scatter the onion, garlic, tomatoes and olives around the fish.
Season: Drizzle the olive oil all over the ingredients in the dish. Sprinkle with Italian seasoning and season with salt and pepper.
Finish and bake: Pour the water into the dish. Scatter the butter evenly over the dish. Bake for 15-20 minutes, or until the tomatoes and fish are cooked.
See Also
Perfect Potato Kugel — Candidly Delicious | Family-tested Recipes Best Turkey Brine Recipe - House of Nash Eats Creamy pork and potato lasagne recipe | Sainsbury`s Magazine Vegan enchiladas verdes ( green sauce ) A quick casserole dinner recipe

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Notes

Ingredient notes

Cod: This recipe is delicious with any white fish that bakes in 15-20 minutes. Choose thicker, firmer fish fillets for best results.
Tomatoes: Feel free to use regular tomatoes vs cherry tomatoes. I recommend removing at least part of the seedy part to keep the dish from turning out watery. Dice the tomatoes into 1-inch pieces before adding to the dish.
Red onion: Feel free to leave these out if you’re sensitive to onion.
Olives: If you don’t like olives, leave them out. Capers are a great substitute, if you like those. Green olives can also be used, but I personally prefer black ones (Kalamata are my favorite!).
Butter: The butter is technically not needed, but it does yield a super delicious sauce and helps to keep the fish from drying out. Feel free to cut the amount in half or leave it out entirely for a slimmer dish. If you leave it out, brush the top of the fish with olive oil.
White wine: This recipe is delicious with white wine, but works great with just water, too. So don’t worry if you don’t want to use the wine, it’s not essential to the success of the recipe.

Recipe tips

To keep the cod from sticking to the baking dish,make sure to lightly wipe the dish with olive oilbefore adding the fillet pieces.
If you have skin-on fillets, place the fish with the skin down to reduce the risk of sticking.

What temperature should you cook the fish to?

I cook the fish until it reaches an internal temperature of 145°F in the thickest part of the fish.Another tell-tale sign your fish is done is opaque flesh that flakes easily.

(Source: See the chart with minimum safe cooking temperatures from the US government’s food safety site.)

Nutrition

Serving: 1servingCalories: 319kcalCarbohydrates: 8gProtein: 32gFat: 17gSaturated Fat: 8gCholesterol: 103mgSodium: 338mgPotassium: 998mgFiber: 1gSugar: 4gVitamin A: 1005IUVitamin C: 30.3mgCalcium: 66mgIron: 1.7mg

Nutrition is an estimate.

More recipe information

Course: Main Course

Cuisine: Mediterranean

Recipe first published on 04/03/2019. Updated with new photos and better text on 03/31/2021.

More easy fish recipes

Baked Lemon Garlic Butter Salmon
Honey Garlic Salmon Baked in Foil
Baked Whole Fish with Lemon Herb Garlic Butter
Crispy Oven Fried Fish

About Nora
When I got married to my professional chef husband, I realized I had to step up my game in the kitchen. Now I share my favorite foolproof family recipes here on Savory Nothings: Chef-approved, kid-vetted and easy enough for everyday home cooks like you and me! Learn more.

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Comments

DB says
January 11, 2024 at 3:06 am

Made this tonight, it was wonderful with no changes. Served with cauliflower rice and roasted asparagus, a perfect meal. Super easy and with only one dish used, makes for easy clean up, too.
Reply
Karen says
November 27, 2023 at 10:27 pm

Easy and tasty recipe!
Reply
Sherry says
February 26, 2023 at 3:29 pm

Not only is this recipie easy, it’s also absolutely delicious!
Reply
- Nora says
  March 04, 2023 at 11:42 am
  I’m so glad, Sherry!
  Reply
Elle says
July 24, 2022 at 4:25 am

Very good and easy! I did use EVOO instead of butter and juice of one lemon instead of the wine. Lovely!
Reply
- Nora says
  August 21, 2022 at 11:26 am
  I’m so glad, Elle!
  Reply
Lynn B says
May 20, 2022 at 3:12 am

We made this recipe just as you posted it. It was so easy, and truly delicious. My husband took one bite and said “we can have this again”.
Reply
- Nora says
  See Also
  Two Ways to Freeze Muffins {plus links to over 50 healthy muffins from scratch recipes}
  May 22, 2022 at 1:43 pm
  Now that is a compliment, Lynn! I’m so glad you and your husband enjoyed the cod!
  Reply
Ron says
April 16, 2022 at 1:40 am

Enjoyed the recipe, especially for its simplicity and great flavour.
I added raisins and the juice of half of a lemon and it really was delicious. The raisins contrasted nicely with the capers .
Thanks for sharing.
Reply
- Nora says
  April 21, 2022 at 4:46 pm
  I’m so glad, Ron!
  Reply
Nim says
April 10, 2022 at 9:15 pm

I made this dish tonight, and it came out absolutely amazing. I did throw the veg in the oven 10 mins before adding the cod and garlic, which to my surprise gave a lot of natural water. So when I added the cod I didn’t add much water at all. It was so nice. I used a baguette to mop up the sauce from the casserole dish. I served the fish itself on a buttered Mediterranean rice! Mind blown! Thank you for this recipe.
Reply
- Nora says
  April 14, 2022 at 6:35 pm
  I’m so glad, Nim! And your serving suggestions sound spot on.
  Reply
Michelle says
January 25, 2022 at 2:02 am

This was very easy to make and tasted ok. There was a lot of liquid in the pan when it was finished cooking. If I make again, I might leave the wine out.
Reply
- Nora says
  February 05, 2022 at 2:29 pm
  Michelle, the liquid in the pan is kind of my favorite part of the recipe, it’s such a delicious pan sauce to serve with rice, pasta, potatoes… My family will fight over it. It also helps a lot to keep the fish juicy. But I understand if this particular part of the recipe wasn’t to your taste, and I hope you’ll like it better without the wine.
  Reply
Carol Karcher says
October 10, 2021 at 1:47 am
I just made this and it will remain my go to cod recipe for life! ABSOLUTELY DELICIOUS!
Reply
- Nora says
  November 01, 2021 at 5:41 pm
  Carol, I love your comment! It’s definitely my personal go to cod recipe for life, so I’m glad I was able to share it with you.
  Reply
Welma says
July 13, 2021 at 7:44 pm
Thanks for the recipe
My boss love it
Reply
- Nora says
  August 03, 2021 at 5:59 pm
  I’m so glad, Welma!
  Reply
Kathryn says
May 02, 2021 at 12:48 am

After cooking this, I added it to “My Favorite”. It is so easy and relatively fast. It takes the same amount of time from start to finish as cooking some rice to go with it, about 45 minutes. I like Black rice which looks great with white fish and is low glycemic.
Reply
- Nora says
  May 03, 2021 at 6:10 pm
  I’m so glad, Kathryn! And sounds delicious with the black rice, I’m sure it looks amazing on the plate.
  Reply
Kathryn Clark says
April 25, 2021 at 1:34 am

I added Feta cheese slices under the cod along with spinach which I pre-wilted in the microwave. This recipe is great without these additions, but they give it a new delicious taste.
Reply
Sarah says
April 05, 2021 at 3:26 am
Hi! Do you think I could successfully throw a can of artichokes and/or mushrooms in there? Thank you! Excited to make!!
Reply
- Nora says
  April 08, 2021 at 9:35 am
  Sarah, I think that would be lovely!
  Reply
Kathryn Clark says
January 17, 2021 at 1:34 am

I just made this recipe with a couple of small changes. I crumbled feta cheese with the vegetables and replaced the water with white wine. It was very delicious and very, very fast and easy to make! I also served it with black rice which was a nice contrast to the cod. Black rice is my favorite type of rice because it has a mild nutty flavor and has a low glycemic index. I found this on Pinterest and am putting it in my “favorite recipes”collection.
Reply
Sandra McKee says
January 10, 2021 at 1:15 am
Delicious…added capers and substituted white wine for water…yum!
Reply
- Nora says
  January 10, 2021 at 4:17 pm
  That sounds delicious!
  Reply
Connie says
November 06, 2020 at 11:54 pm

This recipe was absolutely delicious and so easy! Great flavor combos. I added capers just because I had them and never get to use them. Thanks for posting!
Reply
MandyG says
September 10, 2020 at 3:26 pm

Delicious. The combination of the flavors was fantastic. Thank you.
Reply
Martha says
May 08, 2020 at 12:15 am
This we a great recipe that I added to my regular rotation. I added Thyme and dill. Excellent.
Reply
Paula says
December 16, 2019 at 1:21 am
I’ve made this recipe twice, once with Kale and once with spinach. It is very tasty. I had leftovers, minus the fish and I scrambled it with an egg and some feta cheese. It was amazing! I love this dish and it is so versatile. It will be
E part of my monthly menu. Thank you!
Reply

Mediterranean Baked Cod Recipe - Savory Nothings (2024)

FAQs

What is the best cooking technique for cod? ›

Try a gentle cooking method: Instead of adding fat, you can also try a gentle cooking method like steaming or cooking en papillote. Both of these methods help to preserve Pacific cod's high moisture content and produce incredibly tender results.

Tell Me More ›

How long does cod take in the oven at 400 degrees? ›

Bake in 400 degrees F heated oven for about 10 minutes or until the cod is cooked through. The fish is ready when it turns a beautiful white opaque and flakes easily when you take a fork to it. Garnish and serve! I love adding some parsley for a pop of green!

Why is my baked cod rubbery? ›

Overcooked fish loses its natural moisture, which can result in a dry and chewy texture. The proteins in the fish also begin to tighten, which can make the fish tough and rubbery. In addition, overcooked fish can have a severe lack of flavor, as the heat causes the natural oils in the fish to evaporate.

Tell Me More ›

Is cod better in the oven or pan? ›

Pan-frying is a great option for cod fillet or loin as there is time to produce a lovely crispy skin without overcooking the delicate, flaky flesh. This is the way cod and similar white fish are often cooked in restaurant kitchens and is very simple to do at home.

Explore More ›

Should you rinse cod before cooking? ›

No need to rinse frozen cod.

Some recipes may tell you to rinse your frozen cod before cooking it to get rid of ice crystals, but this step is unnecessary. If anything, it might leave your fish a bit waterlogged.

Know More ›

What makes cod taste good? ›

Making baked cod with lemon is classic, and for a good reason (I also used this combo in my Fish en Papillote). The lemon brightens up the cod and makes it taste its best; I can't imagine cod without it.

Find Out More ›

Should cod be room temperature before cooking? ›

Take your fish out of the refrigerator 5 to 10 minutes before grilling to let it come to room temperature. You will want to leave your fish on the grill for 8 to 10 minutes per inch of thickness. Make sure to preheat your grill to 400°F to 450°F and always grill with the lid down.

Learn More Now ›

What is the perfect temperature for cod? ›

In general, the ideal internal temperature of cooked fish is 145 °F (63 °C). The internal temp of cod when cooked is about the same. An easy way to test if the cod is done is to note when the meat starts to turn opaque and you can separate the meat using a fork.

Why is my baked cod mushy? ›

A mushy fish is a sure sign that it was not only once frozen, but thawed out improperly. And sadly, no matter how good your seasonings and marinades are, the texture of a mushy fish makes any meal unpleasant. A good way to avoid this is to slowly thaw out the fish overnight in the refrigerator.

Read The Full Story ›

How do you not overbake cod? ›

Dunlap suggests cutting thick, 2-inch cod fillets crosswise into 1-inch-thick pieces and cook on the cut sides. If the fillet is an inch thick, just cut the fish into 2-inch squares. “It's better to undercook cod than to overcook it, so test the fish after cooking 2 minutes on each side.

Show Me More ›

Is cod fish better than salmon? ›

So, we can conclude that cod may be better for your health than salmon, considering certain factors such as calories and saturated-fat content. However, if you are more focused on increasing folate and good fats, then perhaps salmon is a better choice. It depends on your health condition and priorities.

Get More Info ›

What cod tastes the best? ›

In flavour terms, it's widely agreed that Atlantic cod has a slightly sweet taste, with large flakes that fall apart easily when cooked. Pacific cod has a milder, more savoury flavour profile accompanied by firmer, chunkier flakes. Preference is very much down to consumers' personal tastes.

Discover More Details ›

Is cod or tilapia better? ›

Cod is considered healthier than tilapia because it's leaner, contains more Omega-3 fatty acids, and has lots of other nutrients like niacin, B vitamins, and choline. Tilapia and cod have a similar taste and texture.

What is the best way to play cod? ›

There are two main play styles: passive and aggressive. Passive players wait for enemies to come to them, while aggressive players take the fight to the other team. It's good to be aggressive in Call of Duty, but you might want to start out by playing passively until you've mastered the basics.

Find Out More ›

What is the best method for catching cod? ›

Lures are an effective way to catch Murray cod, as they can be used to mimic the appearance and behaviour of the fish's natural prey. This can trigger a feeding response from the big fish, which increases the chances of getting a bite.

Should you soak cod in milk before cooking? ›

Before cooking, soak the fish in milk for 20 minutes

In this scenario, the protein in the milk binds with the compounds that cause that fishy odor, in essence extracting if from the fish. What's left behind is sweet-smelling, brighter flesh with clean flavor. (Just make sure you pour that milk down the drain.

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