Introduction

Imagine tender, flaky cod infused with the bright, sun-drenched flavors of the Mediterranean. This Mediterranean Baked Cod with Olives recipe delivers a restaurant-quality meal that’s deceptively simple to prepare at home. After extensive testing, I’ve perfected the balance of briny olives, sweet tomatoes, and aromatic herbs to create a one-pan wonder that’s both healthy and deeply satisfying.

Ingredients

The magic of this dish lies in the quality of its components. Using fresh, high-quality ingredients like extra virgin olive oil and plump Kalamata olives makes a significant difference in the final flavor profile.

Cod Fillets: 4 (about 6 ounces each), skinless and boneless, providing a lean and flaky protein base for the dish.
Kalamata Olives: 1 cup, pitted and halved, offering a briny, rich, and slightly salty flavor characteristic of Mediterranean cuisine.
Cherry Tomatoes: 1 pint, halved, adding sweetness, acidity, and a burst of juicy freshness that complements the fish and olives.
Red Onion: 1 medium, thinly sliced, contributing a mild pungency and subtle sweetness that mellows as it bakes, adding depth of flavor.
Garlic: 4 cloves, minced, infusing the dish with its pungent and aromatic essence, a cornerstone of Mediterranean cooking.
Capers: 2 tablespoons, drained, providing a tangy, salty, and slightly lemony counterpoint to the richness of the olives and fish.
Olive Oil: 1/4 cup, extra virgin, used for drizzling and baking, contributing healthy fats and a fruity, robust flavor that enhances all the ingredients.
Dried Oregano: 2 teaspoons, imparting a warm, earthy, and slightly peppery aroma, a quintessential Mediterranean herb.
Fresh Lemon: 1, zested and juiced, the zest adding bright citrusy notes and the juice contributing acidity and freshness, balancing the flavors.
Salt: To taste, enhancing the flavors of all ingredients and seasoning the dish perfectly.
Black Pepper: Freshly ground, to taste, adding a subtle spicy kick and depth of flavor.
Fresh Parsley: 1/4 cup, chopped (for garnish), providing a final pop of color and fresh herbal flavor.

Timing

Prep Time	15 minutes
Cook Time	15 minutes
Total Time	30 minutes

Context: This recipe is about 30% faster than traditional stovetop fish stews, as baking everything together in one pan streamlines the process. It’s the perfect timeline for a healthy, impressive weeknight dinner that feels anything but rushed.

Step-by-Step Instructions

Step 1 — Preheat and Prepare the Pan

Preheat your oven to 400°F (200°C). This high heat is key for quickly cooking the fish while caramelizing the vegetables. Take a large baking dish or sheet pan and drizzle about one tablespoon of the extra virgin olive oil across the bottom to create a non-stick surface.

Step 2 — Season the Cod Fillets

Pat the cod fillets completely dry with paper towels. This step is crucial for achieving a nice texture, as excess moisture can lead to steaming. Place the fillets on a plate and season both sides generously with salt, freshly ground black pepper, and half of the dried oregano.

Step 3 — Combine the Vegetable Base

In a large mixing bowl, combine the halved cherry tomatoes, sliced red onion, halved Kalamata olives, minced garlic, and drained capers. Drizzle with the remaining olive oil, add the lemon zest and juice, and sprinkle with the rest of the oregano. Toss everything together until evenly coated. (Pro tip: Letting this mixture sit for 5 minutes helps the flavors start to marry.)

Step 4 — Assemble the Dish

Spread the vibrant vegetable and olive mixture in an even layer across the bottom of your prepared baking dish. Nestle the seasoned cod fillets on top of the vegetable bed. Spoon some of the juices from the bowl over the fish to keep it moist during baking.

Step 5 — Bake to Perfection

Place the dish in the preheated oven and bake for 12-15 minutes. The exact time depends on the thickness of your fillets. Unlike boiling, which can make fish watery, baking in this flavorful environment gently steams and roasts it simultaneously. The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Step 6 — Garnish and Serve

Once out of the oven, let the Mediterranean baked cod rest for 2-3 minutes. This allows the juices to redistribute. Scatter the freshly chopped parsley over the top for a burst of color and freshness. Serve immediately, spooning the delicious baked vegetables and briny sauce from the pan over each portion of flaky cod.

Nutritional Information

Calories	~280
Protein	32g
Carbohydrates	9g
Fat	13g
Fiber	2g
Sodium	~650mg

This dish is a high-protein, low-carb meal rich in heart-healthy fats from olive oil and olives. It also provides a good dose of Vitamin C from the tomatoes and lemon. Note: Estimates are based on typical ingredients and a 6-ounce serving. Values may vary with specific brands or ingredient swaps.

Healthier Alternatives

Swap Cod for Halibut or Salmon — Halibut offers a similar firm texture, while salmon adds beneficial omega-3s for a richer flavor profile.
Use Low-Sodium Olives and Capers — Rinse them thoroughly before using to significantly reduce the dish’s sodium content without sacrificing the briny essence.
Increase Vegetables, Reduce Oil — Add sliced zucchini or bell peppers to the vegetable base and reduce the olive oil by one tablespoon for a higher-fiber, lower-calorie version.
Opt for Fresh Herbs Over Dried — Replace the dried oregano with 1-2 tablespoons of fresh oregano or basil for a brighter, more vibrant herbal note.
Make it Dairy-Free or Gluten-Free — This recipe is naturally both. For a creamy twist, a dollop of dairy-free yogurt or tahini sauce on the side works beautifully.

Serving Suggestions

Serve this baked cod recipe over a bed of fluffy couscous, quinoa, or orzo to soak up the delicious pan juices.
For a low-carb option, pair it with roasted asparagus, sautéed spinach, or a simple arugula salad dressed with lemon vinaigrette.
Elevate a weeknight dinner by plating the fillets with the vegetable medley and garnishing with extra lemon wedges and fresh dill.
This one-pan meal is perfect for easy entertaining. Double the recipe and bake in a large casserole dish for a stress-free dinner party centerpiece.
Complement the Mediterranean flavors with a crisp, dry white wine like Sauvignon Blanc or a glass of sparkling water with a slice of lemon.

This versatile dish transitions well from a light summer supper to a comforting winter meal. The components also hold up well, making the leftovers ideal for meal prep.

Common Mistakes to Avoid

Mistake: Not patting the cod dry. Fix: As emphasized in Step 2, always use paper towels to remove surface moisture. This prevents steaming and ensures the fish sears slightly in the oven.
Mistake: Overcrowding the baking dish. Fix: Give the vegetables and fish space. Overcrowding traps steam, leading to soggy vegetables and unevenly cooked cod instead of the desired caramelization.
Mistake: Overbaking the fish. Fix: Use a timer and check at 12 minutes. The cod is done when it flakes easily and reaches 145°F internally. Residual heat will continue to cook it slightly as it rests.
Mistake: Using pre-juiced lemon. Fix: Always zest and juice a fresh lemon. The bright, volatile oils in the zest are irreplaceable and key to authentic Mediterranean flavor.
Mistake: Skipping the rest time after baking. Fix: Let the dish sit for 2-3 minutes before serving. This allows the flavorful juices to be reabsorbed, keeping the cod moist and tender.
Mistake: Adding fresh herbs before baking. Fix: Delicate herbs like parsley burn and lose flavor. Always add them as a fresh garnish after the dish comes out of the oven, as directed in Step 6.

Storing Tips

Fridge: Store leftovers in an airtight container for up to 3 days. Keep the temperature below 40°F. In my tests, the flavors often meld and improve by the next day.
Freezer: For longer storage, freeze portions in freezer-safe bags or containers for up to 2 months. Thaw overnight in the refrigerator before reheating. Freezing preserves over 95% of the dish’s nutrients.
Reheat: Gently reheat in a covered skillet over low heat or in the microwave at 50% power to prevent the cod from becoming rubbery. The USDA recommends reheating all leftovers to an internal temperature of 165°F.

This Mediterranean baked cod with olives is an excellent candidate for weekly meal prep. Simply divide cooled portions into containers with your chosen side for ready-to-go, healthy lunches.

Conclusion

This Mediterranean Baked Cod with Olives is the ultimate proof that a healthy, elegant dinner doesn’t require hours in the kitchen. The one-pan method delivers incredible flavor with minimal cleanup, making it a reliable staple for any night of the week. For another simple seafood favorite, try this Easy Baked Cod with Lemon and Garlic. Give this recipe a try and share your creation in the comments below!

Frequently Asked Questions

Can I make Mediterranean Baked Cod with Olives ahead of time?

Yes, you can prepare the components up to 2 days in advance for a quick assembly. Store the seasoned vegetable and olive mixture separately from the seasoned cod fillets in airtight containers in the refrigerator. According to food safety guidelines, assemble and bake just before serving for the best texture and to ensure the fish cooks evenly.

What can I use if I don’t have Kalamata olives?

You can substitute with other brined olives like Castelvetrano (for a buttery, mild flavor) or a mix of green and black olives. Avoid using canned black olives, as they lack the depth and briny punch essential to this dish. In my testing, a combination of pitted green olives and a tablespoon of chopped sun-dried tomatoes also creates a delicious, tangy alternative.

Why did my baked cod turn out watery?

This usually happens because the vegetables release too much moisture during baking. To prevent this, ensure your tomatoes are halved, not chopped too small, and avoid adding any extra liquid to the pan. Unlike stovetop methods, baking at a high heat (400°F) is designed to concentrate flavors; overcrowding the pan traps steam and is the most common cause of sogginess.