Mediterranean Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. 
Serving Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. Mediterranean Baked Cod
Cod fillets baked with cherry tomatoes, Kalamata olives, and capers in garlicky olive oil, a bright one-pan Mediterranean fish dinner finished with parsley and lemon.
Contains common allergens
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Good to know
- Ready in under 30 minutes
Matched from this dish's own ingredients and timing. Browse more: 30-minute meals
Instructions
6 steps- 1
Preheat your oven to 400°F (200°C). Lightly grease a 9x13 inch baking dish.
- 2
Pat the cod fillets dry with paper towels. Season both sides with salt, black pepper, and dried oregano. Place them in the prepared baking dish.
- 3
In a medium bowl, toss together the halved cherry tomatoes, Kalamata olives, capers, minced garlic, and olive oil.
- 4
Spoon the tomato and olive mixture evenly over and around the cod fillets in the baking dish.
- 5
Bake uncovered for 15-20 minutes, depending on the thickness of the fillets. The fish is done when it is opaque all the way through and flakes easily with a fork (internal temperature of 145°F/63°C).
- 6
Remove from the oven, garnish generously with fresh chopped parsley, and serve immediately with fresh lemon wedges.
Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. Listahan Family Score™
68/100
Works for many families
Score reflects how well this recipe fits a typical busy household. In the app, your Family Score is personalized to your household's allergens, kids, and pantry.
Nutrition
per serving130
Calories
1 g
Protein
6 g
Carbs
12 g
Fat
Estimated per serving. Actual values depend on the brands and portions you use.
Listahan cooking guide
Chef notes & practical guide
Technique notes, ingredient swaps, serve-alongside ideas, storage guidance, and equipment for this recipe.
Cultural context
Baked white fish layered with tomatoes, olives, capers, and olive oil is a template found all along the Mediterranean coast, from the Greek plaki to the southern Italian acqua pazza tradition. It reflects the coastal habit of pairing the day's catch with the briny, sun-grown flavors of the same shoreline. Cod, though often a colder-water fish, slots perfectly into this style because its mild, flaky flesh soaks up the bright sauce.
Listahan note
This version builds a quick tomato-olive-caper sauce in the same dish so the cod bakes nestled in it, staying moist and picking up flavor without a separate pan.
Technique cues
- Pat the cod completely dry and salt it ahead, which firms the flesh so it bakes into clean flakes rather than weeping water into the sauce.
- Build the sauce first and slide the fish in only for the last stretch, since cod overcooks fast and needs far less time than the vegetables.
- Pull the fish when it just turns opaque and flakes at a gentle nudge, because carryover heat finishes it on the way to the table.
Kitchen flow
- Parallel prep
- Roast the tomato-olive base while you pat and season the cod, then add the fish for the short final bake.
- Make-ahead
- Prepare the tomato-olive-caper sauce a day ahead and refrigerate, then reheat and bake the fresh fish in it at dinner.
- Leftover move
- Flake leftover cod and sauce over pasta or into a grain bowl the next day for a fast second meal.
- Cleanup rhythm
- Bake and serve from one dish, then soak it briefly so the caramelized tomato edges lift away easily.
Ingredient brief
Role, handling, and swap guidance for each key ingredient.
Cod
the centerpiece
Purpose: Cod's mild, large flakes carry the briny sauce beautifully and cook quickly into tender pieces.
Handling: Pat dry, season, and bring to room temperature briefly so it cooks evenly.
Adaptation: Halibut, haddock, or any firm white fish works with the same timing; thicker cuts need a few extra minutes.
Cherry tomatoes
the sauce base
Purpose: Tomatoes burst as they roast, creating a light, sweet-tart sauce that keeps the fish moist.
Handling: Halve so they collapse and release their juices into the dish.
Adaptation: Canned diced tomatoes work off-season, drained slightly so the sauce does not turn watery.
Kalamata olives
briny depth
Purpose: Olives add the salty, meaty punch that signals this dish as Mediterranean and balances the sweet tomato.
Handling: Pit if needed and halve so the brine spreads through the sauce.
Adaptation: Green Castelvetrano olives are milder and buttery for a gentler version.
Capers
tangy lift
Purpose: Capers bring sharp, salty bursts that brighten the rich fish and cut through the olive oil.
Handling: Rinse briefly if very salty and scatter over the sauce.
Adaptation: Chopped pickled caperberries or a splash of brine give a similar tang.
Extra virgin olive oil
richness and binder
Purpose: Olive oil melds the tomato, olive, and caper flavors into a glossy sauce and bastes the fish as it bakes.
Handling: Drizzle generously over the whole dish before and after baking.
Adaptation: Use a robust olive oil; this is a finishing flavor, not just a cooking fat.
Technique notes
- Spoon the hot sauce over the fish halfway through baking to baste it and lock in moisture.
- Finish with fresh lemon juice and chopped parsley off the heat so the brightness stays sharp.
- Use a thin spatula to lift the delicate fillets so they reach the plate in whole pieces, not crumbles.
Ingredient swaps
- Lower-sodium direction
- Rinse the olives and capers well and skip added salt, letting the brine carry the seasoning.
- Weeknight shortcut
- Use a jar of good marinara as the base and just stir in olives and capers before adding the fish.
- Heartier direction
- Add a can of drained white beans to the sauce to turn it into a one-dish meal with built-in protein.
Serve alongside
- Lemon herb roasted potatoes
- Sauteed garlicky spinach
- Crusty bread for the sauce
- Crisp Assyrtiko or Sauvignon Blanc
- Sparkling water with lemon
Serving suggestions only — check pairings for your household's allergens.
Storage & reheating
- Store cooked cod and sauce together in an airtight container in the fridge for up to two days.
- Reheat gently in a covered dish at low heat so the fish does not dry out; freezing cooked cod is not recommended as the texture turns mealy.
Equipment
- Baking dish or oven-safe skillet
- Thin fish spatula
- Citrus juicer
- Instant-read thermometer for doneness
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