Dive into the flavors of the sea with this oven baked cod, a simple yet elegant dish that brings the essence of the Mediterranean right to your table. This recipe features succulent cod fillets, seasoned and baked to perfection, creating a meal that’s irresistibly delicious.
What is Mediterranean Cod?
Mediterranean Cod is a real treat; it’s like a little piece of the sunny Mediterranean on your dinner plate. Fresh cod filets are topped with a vibrant mix of cherry tomatoes, kalamata olives, and fresh herbs in a lemon wine sauce for a flavor that nails that Mediterranean vibe without needing to get fancy.
Ingredients
As mentioned, we’ll use very simple ingredients. I like to use 2 fresh cod fillets of about 8-10oz each. Our sauce, or “dressing” consists of sliced cherry tomatoes, sliced olives (black or kalamata are best), extra virgin olive oil, juice of half a lemon, white wine, chicken broth, fresh garlic, fresh basil, fresh thyme and fresh parsley.
Equipment Needed
The only special thing you’ll need for this recipe is a 13″ x 9″ baking dish.
Preparation
I really like how this recipe sticks to fresh ingredients yet remains super simple to whip up. First off, get the thyme and parsley ready. When dealing with thyme, make sure to hold onto the bottom of the stem tightly and then slide your fingers along it to strip off the leaves, leaving most of the stem behind. As for the basil, try chopping it into “chiffonade” by rolling a bunch of leaves up and snipping them into thin strips using kitchen scissors. It not only looks pretty but also adds a nice touch to the dish.
RecipeTeacher Pro Tip: Salt, pepper and cod
Cod has a wonderfully mild flavor that easily absorbs the tastes of its accompanying ingredients. Salt and pepper play a crucial role in bringing out its overall deliciousness. I suggest using up 1.5 tsp of kosher salt (or any coarse salt you prefer) and 1 tsp of freshly ground black pepper, but definitely tweak these amounts to suit your own palate. Sprinkling a bit of salt and pepper right on the cod fillets before you add the sauce can really kick the flavor up a notch.
Cut the cherry tomatoes in half – enough to fill about 1 cup. No worries if it’s a little more or less. Same with the olives. Use 12-15 pitted olives, or about enough to fill ½ cup. Again, over or under is fine.
Give the baking dish a quick spray with some non-stick cooking spray to help for easy cleanup. Lay the cod filets in the dish. Place the remaining ingredients in a bowl and gently mix well. Pour the tomato mixture over the cod and into the baking dish.
Bake at 425°(F) for 15-25 minutes
Preheat the oven at 425°(f). Place the cod in the oven on the middle rack and bake for approximately 15-25 minutes. If using larger, thicker filets, the time will be closer to 25 minutes. Thinner filets will take less time. The key is to cook to an internal temperature of 145°(F). Be sure to keep a close eye on the internal temperature with an instant-read thermometer inserted in the thickest part of the filets. Cod can overcook quickly so we want to make this a priority. Start checking after 10 minutes then every few minutes thereafter.
Ready to Serve!
Your Mediterranean cod is now perfectly prepared and ready to delight your taste buds. Serve it immediately, making sure to generously spoon the extra juices and tomato mixture over the top. The wonderful flavors have melded together during cooking, creating an absolutely delicious harmony of flavors.
Some favorite side dishes include rice pilaf or roasted vegetables. We have an excellent Instant Pot Rice Pilaf recipe that’s great, as well as an air fryer roasted asparagus recipe or an air fryer roasted zucchini and peppers recipes which pairs excellently with our Mediterranean cod!
Storage and Reheating
This Oven Baked Mediterranean Cod might surprise you by tasting even better the next day, as the flavors meld and deepen, making it a fantastic choice for a reheated lunch or dinner.
For storage, securely place the cod in an airtight container, either plastic or glass, and make sure to include plenty of the juices and tomato mixture to keep it moist. It will stay fresh in the fridge for up to 4 days.
When you’re ready to enjoy it again, reheat it in the microwave in 1-minute bursts until it’s thoroughly warmed through.
Frequently Asked Questions
You can use frozen cod filets to make this recipe too! Most frozen cod comes in smaller size pieces or filets, usually 4-6oz each. Use 1lb – 1.5lbs. of filets and keep a close eye on the internal temperature. You’ll find the the dish will be ready in around 25 minutes for smaller frozen filets. Frozen cod will also contain more liquid you might want to cut back on both the chicken broth and white wine just a bit. Instead of ¼ cup each, use 3 tablespoons each.
Emphatically – yes! What’s your favorite? Go for a white wine you’d like to drink. Try Sauvignon Blanc for its fresh citrusy vibe, Pinot Grigio for a light fruity touch, or even a crisp Vermentino to match those Mediterranean flavors. If you prefer something a bit richer but still fresh, a unoaked Chardonnay or a zesty Albariño could be great.
Yes indeed. Just increase the amount of chicken broth. and add some extra lemon juice – about 1 tsp.
Absolutely! While cod is mild and flaky, other white fish like haddock, tilapia, or halibut can also work well with these Mediterranean flavors.
You sure can. Other olives can work great in this dish. Feel free to use green, black, Niçoise, or Castelvetrano olives based on what you have or prefer. Each type adds its own unique flavor to the recipe, so you can customize it to suit your taste.
Go for it. They can bring a sweet and savory depth to the dish. Thinly sliced red onions are a great addition.
Yes, this recipe is naturally gluten-free. However, it’s always important to check the labels on your individual ingredients to ensure they haven’t been processed or packaged in a facility that handles gluten-containing products, especially if you’re serving someone with celiac disease or a gluten sensitivity.
Yes, you can use dried herbs instead of fresh ones. Generally, the rule of thumb is to use one-third the amount of dried herbs compared to fresh, since dried herbs are more concentrated in flavor.
Recipe
Oven Baked Mediterranean Cod
- Total Time: 30 minutes
- Yield: 2-4 servings
Description
This Oven Baked Mediterranean Cod combines the delicate flavors of cod with a rich topping of cherry tomatoes, kalamata olives, and a blend of fresh herbs in vibrant lemon wine sauce. It’s an easy-to-make dish that perfectly captures the essence of Mediterranean cuisine. Bursting with freshness and color, this recipe offers a delightful dining experience with every bite.
Ingredients
- 2 fresh cod filets, 8-10oz each
- 1 cup cherry or grape tomatoes, sliced in half
- ½ cup black or kalamata olives, sliced in half
- 3 tbs extra virgin olive oil
- ¼ cup white wine
- ¼ cup chicken broth
- 1 tbs lemon juice
- 12 large basil leaves, chopped
- 2 cloves garlic, minced
- 1 tbs fresh parsley, chopped
- 1 tsp fresh thyme, minced
- 1.5 tsp kosher salt (or to taste)
- 1 tsp ground black pepper (or to taste)
Instructions
- Preheat oven to 425°(F)
- In a large bowl, combine sliced tomatoes, sliced olives, basil, thyme, parsley, garlic, salt, pepper, olive oil, lemon juice, white wine and chicken broth. Gently mix well with a spoon.
- Spray baking dish with non-stick cooking spray and lay fish filets in dish. Por tomato mixture over the cod.
- Place dish on middle rack of oven and bake, uncovered, 15-25 minutes or until internal temperature of 145°(F).
- Serve and enjoy!
- Prep Time: 10 min
- Cook Time: 20 min
- Category: Dinner
- Method: Oven
- Cuisine: Mediterranean
Stacy says
Made this cod dish today. It was delicious! The thyme is a major player here – fragrant and delicious! My fish was on the thinner side so it hit 145 degrees in 16 minutes.