Mediterranean Baked Cod is a fresh, flavorful, and simple dish that brings the tastes of the Mediterranean straight to your kitchen. Tired of dry, overcooked fish that flakes apart? This recipe promises tender, juicy cod infused with olives, tomatoes, and a mix of aromatic herbs for an irresistible meal.
Hi, I’m Jack welcome to my kitchen! As a recipe developer and food enthusiast behind Cooks Foody, I’ve spent years experimenting with seafood to create recipes that are both approachable and restaurant-quality. Today, I’m excited to help you discover the delight of Mediterranean Baked Cod, guiding you through ingredients, preparation, cooking hacks, and flavor variations that will elevate your weeknight dinners.
Why This Meat Recipe Works: Mediterranean Baked Cod
Even though cod is fish, understanding how to treat it like a “meat recipe” ensures perfect results. Here’s why this Mediterranean Baked Cod recipe works:
- Uses affordable, easy-to-find cuts of fresh cod
- Marinate in 15 minutes for maximum tenderness and flavor
- Perfect for weeknights or weekend feasts
Choosing the Right Meat: Mediterranean Baked Cod
Best Cuts for This Recipe
- Center-cut cod fillets are ideal for even cooking and firm texture
- Thicker fillets hold up well in the oven without drying
Buying Tips
- Look for cod with firm, translucent flesh and a mild ocean scent
- Ask your fishmonger for sustainably sourced cod
Substitutions
- Swap cod for haddock, pollock, or tilapia if preferred
- Use frozen cod that’s been properly thawed
Ingredients & Prep: Mediterranean Baked Cod
Meat Prep Essentials
- Pat cod fillets dry with paper towels to remove excess moisture
- Lightly season with salt, pepper, and a squeeze of lemon
Marinades/Rubs
- Olive oil, garlic, chopped olives, cherry tomatoes, paprika, and fresh herbs
- Let marinate for 15–20 minutes to enhance flavor
Pantry Staples
- Olive oil, garlic, paprika, dried oregano, salt, pepper, and lemon
Step-by-Step Cooking Instructions: Mediterranean Baked Cod
Pre-Cooking Prep: Mediterranean Baked Cod
- Preheat oven to 400°F (200°C)
- Line a baking dish with parchment paper
Cooking Method: Mediterranean Baked Cod
- Arrange fillets in the baking dish and spoon the olive-tomato mixture on top
- Bake uncovered for 12–15 minutes until the fish flakes easily with a fork
Doneness Check: Mediterranean Baked Cod
- Cod should reach an internal temperature of 145°F (63°C)
- Flesh should be opaque and easily flake with a fork
Resting: Mediterranean Baked Cod
- Let the baked cod rest for 2–3 minutes before serving to retain juices
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Pro Tips for Perfect Meat: Mediterranean Baked Cod
Avoiding Tough/Dry Meat
- Don’t overbake cod; it cooks quickly
- Spoon pan juices over fillets for added moisture
Tool Recommendations
- Baking dish, fish spatula, and a digital thermometer for precise cooking
Storage & Reheating
- Store leftovers in an airtight container for up to 2 days
- Reheat gently in a covered skillet to prevent dryness
Flavor Variations: Mediterranean Baked Cod
Spicy Twist
- Add red chili flakes or sliced fresh chili to the olive-tomato mixture
Keto/Paleo
- Skip breadcrumbs and use extra olive oil with herbs
Global Flavors
- Italian: Add sun-dried tomatoes and fresh basil
- Greek: Include feta crumbles and kalamata olives
| Variation | Ingredient Change | Result |
|---|---|---|
| Spicy Mediterranean | Add chili flakes and smoked paprika | Warm, smoky, spicy flavor |
| Greek Style | Include feta and extra olives | Tangy, creamy Mediterranean taste |
| Italian Twist | Sun-dried tomatoes and basil | Sweet and aromatic finish |
Serving Suggestions: Mediterranean Baked Cod
- Pair with roasted vegetables, quinoa, or couscous
- Garnish with fresh parsley and lemon wedges
- Drizzle remaining pan juices over fish for extra flavor
FAQs: Mediterranean Baked Cod
- Can I use frozen cod? Yes, ensure it’s fully thawed before cooking.
- How do I fix overcooked cod? Serve with a drizzle of olive oil or tomato sauce to add moisture.
- Is this recipe safe for pregnant women? Yes, ensure fish is cooked thoroughly.
Conclusion
Fire up your oven and try this Mediterranean Baked Cod recipe tonight! Join thousands of home cooks who’ve fallen in love with its fresh, healthy, and satisfying flavors. Once mastered,
Print
Mediterranean Baked Cod 7 Easy Steps to Flavorful, Healthy Fish
- Total Time: 25 mins
- Yield: 4 servings 1x
Description
Mediterranean Baked Cod with olives, tomatoes, and herbs, a healthy and quick seafood dish.
Ingredients
1 lb cod fillets
2 tbsp olive oil
1 cup cherry tomatoes, halved
1/3 cup pitted olives, chopped
2 cloves garlic, minced
1 tsp paprika
1 tsp dried oregano
Salt and pepper to taste
Lemon wedges, for serving
Instructions
1. Preheat oven to 400°F (200°C).
2. Pat cod fillets dry and season with salt, pepper, and paprika.
3. Arrange fillets in a baking dish and top with tomatoes, olives, garlic, and olive oil.
4. Bake uncovered for 12–15 minutes until fish flakes easily with a fork.
5. Garnish with lemon wedges and fresh parsley.
6. Serve immediately with side dishes of choice.
Notes
Do not overbake cod to maintain tenderness.
Thaw frozen cod completely before baking.
Add extra herbs or spices to customize flavor.
- Prep Time: 10 mins
- Cook Time: 15 mins
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet
- Calories: 220
- Sugar: 2g
- Sodium: 300mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 1g
- Protein: 28g
- Cholesterol: 70mg
Keywords: Mediterranean Baked Cod, Seafood, Healthy Fish