Mediterranean Baked Cod with Tomatoes, Olives & Herbs

Cuisine: Mediterranean / Greek-Italian Fusion
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Servings: 4

🫒 Ingredients

For the Fish:

• 4 cod fillets (5–6 oz each), fresh or thawed

• 2 tablespoons olive oil

• Juice of 1 lemon

• 2 cloves garlic, minced

• Salt and black pepper, to taste

• 1 teaspoon dried oregano

• ½ teaspoon paprika

For the Mediterranean Sauce:

• 2 tablespoons olive oil

  

  Green Olive Dip

• 1 small red onion, finely sliced

• 3 cloves garlic, minced

• 1 ½ cups cherry tomatoes, halved (or 1 can diced tomatoes, drained)

• ½ cup Kalamata olives, halved

• 2 tablespoons capers (optional but authentic)

• 1 tablespoon tomato paste

• 1 teaspoon dried basil or Italian seasoning

• ¼ teaspoon chili flakes (optional)

• ¼ cup white wine or vegetable broth

• Salt and pepper to taste

For Garnish:

Southern Cornbread Dressing

• Fresh parsley or basil, chopped

• Lemon wedges

• Drizzle of extra virgin olive oil

🔥 Instructions

1. Prepare the Cod
   Preheat oven to 400°F (200°C).
   Pat cod fillets dry with a paper towel.
   Rub them with olive oil, lemon juice, garlic, salt, pepper, oregano, and paprika.
   Set aside to marinate while preparing the sauce.

2. Make the Tomato-Olive Sauce
   In a large oven-safe skillet, heat olive oil over medium heat.
   Add sliced onion and sauté for 3–4 minutes, until softened.
   Stir in garlic and cook for another 30 seconds until fragrant.
   Add cherry tomatoes, tomato paste, olives, capers, herbs, and chili flakes.
   Pour in white wine (or broth) and simmer for 5–6 minutes until the sauce thickens slightly.
   Season with salt and pepper to taste.

3. Add the Cod Fillets
   Nestle the marinated cod fillets into the sauce. Spoon some sauce over each piece.
   Transfer the skillet to the preheated oven and bake for 15–18 minutes, until the fish flakes easily with a fork.

4. Finish & Serve
   Remove from oven, drizzle with extra olive oil, and sprinkle with fresh parsley or basil.
   Serve hot with lemon wedges for brightness.

🍋 Serving Suggestions

• Serve over rice, couscous, or quinoa to soak up the flavorful sauce.

• Pair with roasted vegetables or a Greek salad for a complete Mediterranean meal.

• For a light lunch, serve with crusty sourdough bread to dip in the tomato-olive mixture.

💡 Tips & Variations

• Substitute cod with halibut, haddock, tilapia, or sea bass — any mild white fish works well.

  

  Chayote Juice: Unlock Natural Support for Joints and Bones

• Add artichoke hearts or roasted red peppers to enhance texture and flavor.

• Make it spicy with a pinch of crushed chili flakes or harissa paste.

• For a richer flavor, stir in a tablespoon of sun-dried tomato paste before baking.

• To make it dairy-free and gluten-free, simply serve with a gluten-free grain or salad base.

🌍 Mediterranean Story

This Baked Cod with Tomatoes, Olives & Herbs embodies the heart of coastal Mediterranean cuisine — a harmony of land and sea, where simplicity meets bold flavor. From the Greek islands to the Amalfi coast, fish baked with tomatoes and olives is a beloved dish enjoyed in seaside tavernas and family kitchens alike.

The magic lies in the combination: juicy cherry tomatoes bursting with sweetness, briny olives adding depth, and fragrant herbs mingling with olive oil to create a sauce that’s both rustic and refined. The cod, mild and flaky, soaks up every drop of this Mediterranean essence.

In the United States, this dish has gained popularity as a healthy, low-carb dinner that delivers restaurant-quality flavor with minimal effort. It’s rich in omega-3s, naturally gluten-free, and incredibly satisfying — a perfect example of how the Mediterranean diet celebrates freshness, balance, and simplicity.

Each bite carries the sun-drenched flavors of the Mediterranean coast — warm breezes, waves, and golden olive groves — all captured in one elegant, wholesome meal. 🌿🐟🍅