Save This Mediterranean-style baked cod features tender fillets nestled in a rich tomato sauce brimming with Kalamata olives, capers, and aromatic vegetables. The dish comes together in just 40 minutes with minimal hands-on time, making it perfect for weeknight dinners. Red bell peppers add natural sweetness while fresh parsley, basil, and lemon zest brighten each bite.
The cod bakes directly in the sauce, absorbing the Mediterranean flavors while remaining moist and flaky. A finishing drizzle of lemon juice and sprinkle of fresh herbs adds brightness. This gluten-free, low-carb main dish serves four beautifully and pairs well with crusty bread, quinoa, or steamed rice.
The first time I made this cod, my apartment smelled like a seaside restaurant in Santorini. My neighbor knocked on my door thinking I'd ordered takeout from some fancy Mediterranean place. Now it is my go to when I want something that feels special but requires almost zero effort.
Last summer I served this at a dinner party and my friend who claims to hate fish went back for seconds. She said the briny olives and bright lemon made it taste like sunshine on a plate. That is when I knew this recipe was a keeper for winning over skeptics.
Ingredients
- Cod fillets: Choose pieces that are evenly thick so they cook at the same rate. Pat them completely dry before seasoning for better searing.
- Yellow onion: Finely chopped so it melts into the sauce and creates a sweet base.
- Red bell pepper: Adds natural sweetness and a pop of color against the red tomatoes.
- Canned diced tomatoes: Use good quality ones with juice since they become the braising liquid.
- Kalamata olives: Their briny punch cuts through the richness of the fish.
- Capers: These little buds add a bright tangy note that wakes up the whole dish.
- Dried oregano: Mediterranean dried herbs actually work better here than fresh since they bloom in the sauce.
- Fresh parsley and basil: Add them at the end so their flavor stays bright and fresh.
- Lemon: Both zest and juice are essential for that bright Mediterranean finish.
Instructions
- Get the oven ready:
- Preheat your oven to 200°C (400°F) so it is hot when the sauce is ready.
- Prep the cod:
- Pat each fillet completely dry with paper towels then drizzle with olive oil and season generously with salt and pepper on both sides.
- Build the base:
- Heat olive oil in an ovenproof skillet over medium heat and sauté the onion for 3 minutes until it starts to soften.
- Add aromatics:
- Stir in the garlic and red bell pepper then cook for another 2 to 3 minutes until fragrant and slightly softened.
- Create the sauce:
- Pour in the tomatoes then add olives capers oregano and red pepper flakes. Let everything simmer together for 5 minutes so the flavors start to blend.
- Season halfway:
- Remove the pan from heat then stir in half the parsley basil and lemon zest.
- Nestle in the fish:
- Place the cod fillets into the sauce then spoon some of that tomato goodness over each piece.
- Bake until done:
- Slide the skillet into the oven and bake uncovered for 15 to 18 minutes until the cod is opaque and flakes easily.
- Finish bright:
- Drizzle with fresh lemon juice and sprinkle the remaining herbs and lemon zest right before serving.
Save This recipe became my Monday night staple after a long weekend of cooking. It is the kind of meal that feels nurturing without being heavy perfect for those nights when you want something good but do not want to work for it.
Choosing the Right Fish
Cod works beautifully here because it is mild and lets the sauce shine. If cod is not available look for haddock halibut or even sea bass. Just avoid delicate fish like tilapia since they can fall apart in the sauce.
Making It Ahead
The tomato sauce base can be made a day ahead and stored in the refrigerator. When ready to cook simply reheat the sauce gently then nestle in the fish and bake. This actually helps the flavors develop even more.
Serving Suggestions
Crusty bread is essential for mopping up all that delicious sauce. A simple green salad with a vinaigrette cuts through the richness and some steamed rice or quinoa makes it a full meal.
- Pair with a crisp white wine like pinot grigio or sauvignon blanc
- Extra red pepper flakes on the table for those who like heat
- Serve immediately while the fish is at its most tender
Save There is something deeply satisfying about a dish that looks impressive but comes together so effortlessly. This cod has saved me on countless busy weeknights.
Recipe FAQs
- → What type of fish works best for this dish?
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Cod fillets are ideal due to their mild flavor and firm texture that holds up well during baking. You can substitute other firm white fish like haddock, halibut, or sea bass with similar results.
- → Can I make this ahead of time?
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The tomato sauce base can be prepared up to 24 hours in advance and refrigerated. When ready to serve, reheat the sauce gently, add the seasoned cod, and bake. The dish is best enjoyed immediately after baking.
- → How do I know when the cod is done?
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The cod is fully cooked when it becomes opaque throughout and flakes easily with a fork. This typically takes 15-18 minutes at 200°C (400°F). Avoid overcooking to maintain the fish's tender texture.
- → What sides pair well with this Mediterranean cod?
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Crusty bread absorbs the flavorful sauce beautifully. For lighter options, serve with steamed rice, quinoa, roasted potatoes, or a simple green salad with lemon vinaigrette. Grilled vegetables also complement the Mediterranean flavors.
- → Is this dish suitable for special diets?
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This baked cod is naturally gluten-free, low-carb, and dairy-free, making it suitable for various dietary preferences. The dish is high in protein while remaining relatively light, perfect for those seeking nutritious Mediterranean-style meals.
- → Can I adjust the spice level?
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The red pepper flakes add optional mild heat. Omit them for a milder dish, or increase to ½ teaspoon for more spice. The briny olives and capers provide plenty of flavor even without the added heat.
