Mediterranean Baked Cod With Olives (Printable)

Tender cod baked in tomato sauce with olives, capers, and fresh herbs for a light, satisfying Mediterranean dish.

# What You'll Need:

→ Fish

01 - 4 cod fillets (5-6 oz each), skinless and boneless
02 - 1 tablespoon olive oil
03 - Salt and freshly ground black pepper, to taste

→ Sauce & Vegetables

04 - 2 tablespoons olive oil
05 - 1 medium yellow onion, finely chopped
06 - 2 garlic cloves, minced
07 - 1 red bell pepper, diced
08 - 14 oz canned diced tomatoes
09 - 1/2 cup pitted Kalamata olives, halved
10 - 2 tablespoons capers, drained
11 - 1 teaspoon dried oregano
12 - 1/4 teaspoon crushed red pepper flakes (optional)
13 - 2 tablespoons fresh parsley, chopped
14 - 2 tablespoons fresh basil, chopped
15 - Zest of 1 lemon
16 - Juice of 1/2 lemon

# How to Make It:

01 - Preheat the oven to 400°F.
02 - Pat the cod fillets dry with paper towels, drizzle with 1 tablespoon olive oil, and season both sides with salt and pepper. Set aside.
03 - In a large ovenproof skillet or baking dish, heat 2 tablespoons olive oil over medium heat. Add the onion and sauté for 3 minutes until softened.
04 - Add the garlic and red bell pepper; cook for another 2-3 minutes until fragrant.
05 - Stir in the diced tomatoes, olives, capers, oregano, and red pepper flakes (if using). Simmer for 5 minutes to blend flavors.
06 - Remove from heat. Stir in half of the parsley, basil, and lemon zest.
07 - Nestle the cod fillets into the sauce, spooning a little sauce over each.
08 - Bake uncovered for 15-18 minutes, or until the cod is opaque and flakes easily with a fork.
09 - Drizzle with lemon juice, and sprinkle with the remaining parsley, basil, and lemon zest before serving.

# Expert Advice:

01 -
  • The sauce does most of the work, developing layers of flavor while the oven handles the rest
  • Its the kind of dish that makes weeknight dinners feel like a small vacation to the coast
  • Leftovers somehow taste even better the next day as the fish absorbs more of that tomato olive goodness
02 -
  • Dont overcrowd the pan when placing the fish, or the cod will steam instead of bake and lose that lovely texture
  • The sauce should be gently bubbling before you add the fish, not aggressively boiling which could toughen the exterior
  • Let the fish rest for a few minutes after baking so it finishes cooking gently and retains its moisture
03 -
  • Room temperature fish cooks more evenly, so let the cod sit out for 15 minutes before seasoning
  • Use a microplane or zester for the lemon to avoid the bitter white pith

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