Mediterranean Baked Cod: How to Make It Light and Zesty

There’s something magical about Mediterranean cuisine – the way it combines fresh ingredients, bright flavors, and simple cooking techniques to create dishes that are both nourishing and incredibly satisfying. As someone who’s spent years perfecting seafood recipes, I can tell you that Mediterranean Baked Cod stands as one of the most impressive yet approachable fish dishes you can master at home. Whether you’re looking to eat healthier, impress dinner guests, or simply break out of your weeknight dinner rut, this recipe delivers restaurant-quality results with minimal effort.

Let me walk you through how to create this Mediterranean masterpiece that celebrates the delicate flavor of cod with the bold, sunny tastes of the Mediterranean coastline.

How to Make Mediterranean Baked Cod

Quick Overview

Mediterranean Baked Cod transforms mild, flaky white fish into a vibrant, flavor-packed meal using the signature ingredients of Mediterranean cuisine – ripe tomatoes, briny olives, tangy lemon, and aromatic herbs. What makes this dish truly special is how the cod gently cooks in a bath of Mediterranean flavors, allowing it to stay incredibly moist while absorbing the essence of each ingredient. The result is tender, juicy fish with a colorful topping that offers a delightful contrast of textures and a perfect balance of tangy, savory, and subtle sweetness.

This recipe shines in both simplicity and speed—just 15 minutes of prep and another 15–18 minutes in the oven bring a flavorful, elegant dish to your table in around 35 minutes. It’s ideal for busy weeknights when you want something delicious and satisfying without a long time commitment. The bright colors and Mediterranean-inspired aromas create an experience that feels like a trip to a seaside taverna, all from the comfort of your kitchen.

The Ingredients I Use to Bring My Mediterranean Baked Cod to Life

For the fish:

• 4 cod fillets (about 6 ounces each), preferably of even thickness
• 1 tablespoon extra virgin olive oil
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/4 teaspoon smoked paprika

For the Mediterranean topping:

• 2 tablespoons extra virgin olive oil
• 4 cloves garlic, minced
• 1 shallot, finely diced (about 1/4 cup)
• 1 pint cherry tomatoes, halved (about 2 cups)
• 1/3 cup kalamata olives, pitted and roughly chopped
• 2 tablespoons capers, drained
• Zest of 1 lemon
• Juice of 1 lemon (about 3 tablespoons)
• 1/4 teaspoon red pepper flakes (adjust to taste)
• 1/4 cup dry white wine (or substitute with chicken broth)
• 1/4 cup fresh basil, thinly sliced, plus additional for garnish
• 2 tablespoons fresh parsley, chopped

For garnish:

• 1/2 cup crumbled feta cheese (optional)
• Lemon wedges for serving
• Extra fresh herbs

Step-by-Step Instructions

1. Prepare your oven and baking dish

Preheat your oven to 400°F (200°C). This temperature is perfect for baking cod – hot enough to cook it quickly while still being gentle enough to keep it moist and tender. Take a 9×13-inch baking dish or similar oven-safe dish and lightly coat with a small amount of olive oil or cooking spray. The sides of the dish should be high enough to contain the sauce and juices that will develop during baking.

2. Prepare the cod fillets

Thoroughly dry the cod fillets with paper towels—this often-overlooked step is key to getting great texture and flavor. Eliminating excess moisture helps the seasonings stick and results in a better final bite. Once dried, arrange the fillets in a single layer in your prepared baking dish, leaving a bit of space between each one for even cooking.

3. Season the fish

Combine the kosher salt, black pepper, dried oregano, dried thyme, and smoked paprika in a small bowl. Drizzle the olive oil over the cod fillets, then sprinkle the seasoning mix evenly across the tops. Lightly press the spices into the fish to help them stick. This aromatic blend adds a delicious layer of Mediterranean flavor to the delicate cod as it bakes.

4. Prepare the Mediterranean topping

Warm 2 tablespoons of olive oil in a medium-sized skillet set over medium heat. Add the minced garlic and diced shallot, cooking for about 1-2 minutes until softened and fragrant but not browned. Add the halved cherry tomatoes, chopped kalamata olives, and capers to the pan. Cook for another 2-3 minutes until the tomatoes just begin to soften and release their juices.

5. Add the remaining topping ingredients

Pour in the white wine (or chicken broth if substituting) and lemon juice, allowing the mixture to simmer for about 2 minutes so the alcohol can cook off and the flavors can meld. Remove from heat and stir in the lemon zest, red pepper flakes, fresh basil, and parsley. The residual heat will release the essential oils in the herbs and citrus zest, creating an aromatic mixture that will infuse the cod with bright flavor.

6. Top the fish and prepare for baking

Spoon the prepared Mediterranean topping evenly over each cod fillet, making sure to distribute the tomatoes, olives, and capers evenly. Pour any remaining sauce and pan juices over and around the fish. The liquid will help keep the fish moist as it bakes and will create a delicious sauce to spoon over the finished dish.

7. Bake to perfection

Place the baking dish in the preheated oven and bake for approximately 15-18 minutes, depending on the thickness of your fillets. The cod is done when it turns opaque and flakes easily when gently tested with a fork. Be careful not to overcook – cod can quickly go from perfectly flaky to dry and tough. For the most accuracy, the fish should reach an internal temperature of 145°F (63°C).

8. Rest and serve

Take the baking dish out of the oven and allow it to rest for 2–3 minutes before serving. If you’re using feta cheese, scatter the crumbles over the warm fish so they soften without fully melting. Finish with a sprinkle of fresh herbs and serve with lemon wedges on the side for an optional touch of zesty brightness.

What to Serve Mediterranean Baked Cod With

This vibrant, zesty dish pairs beautifully with a variety of Mediterranean-inspired sides. Here are some perfect companions to complete your meal:

For a light, healthy dinner:

• A simple Greek salad with cucumbers, tomatoes, red onion, and a light vinaigrette
• Steamed asparagus or green beans drizzled with olive oil and lemon
• Roasted lemon herb potatoes
• Warm whole wheat pita bread for soaking up the delicious sauce

For a more substantial meal:

• Lemon herb rice pilaf or orzo pasta tossed with olive oil and herbs
• Oven-roasted Mediterranean veggies such as zucchini, eggplant, and bell peppers.
• Creamy polenta or risotto
• A crusty baguette or garlic bread

For beverage pairings:

• A crisp white wine such as Assyrtiko, Albariño, or Sauvignon Blanc complements the bright flavors
• For those who prefer red wine, a light Pinot Noir pairs surprisingly well.
• Sparkling water with a splash of lemon or a glass of homemade lemonade provides a crisp and refreshing non-alcoholic choice.

Top Tips for Perfecting Mediterranean Baked Cod

1. Choose the right cod

Choose thick, firm cod fillets that are slightly translucent and have a clean, ocean-fresh scent—never a fishy odor. If fresh cod isn’t an option, high-quality frozen fillets are a great substitute; just be sure they’re fully thawed and dried well with paper towels before cooking. Opt for center-cut pieces of even thickness to ensure uniform cooking.

2. Don’t overcook the fish

The number one mistake people make with cod is leaving it in the oven too long. Cod cooks quickly and continues to cook for a minute or two after being removed from the oven. It’s done when it just turns opaque and flakes easily with a fork. Even a couple of minutes too long can turn perfectly moist cod into a dry disappointment.

3. Use the freshest ingredients possible

Since this dish relies on simple ingredients, their quality truly matters. Use the ripest tomatoes you can find, good quality olives (not pre-sliced from a can), and fresh herbs rather than dried when possible. The brightness of these ingredients is what makes this dish special.

4. Let the Mediterranean topping come to room temperature

If you have time, allow the prepared topping to rest at room temperature for 15-20 minutes before spooning it over the fish. This mimics the style of Mediterranean cooking, where toppings and sauces are often served at room temperature, allowing their flavors to fully develop.

5. Customize to your taste

The beauty of Mediterranean cuisine is its flexibility. Feel free to add:

• Artichoke hearts for extra Mediterranean flair
• A handful of baby spinach to wilt into the hot topping
• Pine nuts for added texture and richness
• Sundried tomatoes for a more intense tomato flavor
• Different herbs like dill, mint, or marjoram to change the profile

6. Make it ahead

Prepare the Mediterranean topping up to 24 hours in advance and store it in an airtight container in the refrigerator. When ready to cook, bring it to room temperature while the oven preheats, then proceed with the recipe. This makes weeknight cooking even more streamlined.

7. Substitution guide

• Other fish options: This topping works beautifully with halibut, sea bass, or even salmon
• For a dairy-free version: Simply omit the feta cheese
• No white wine? Use chicken broth, vegetable broth, or even a splash of white wine vinegar diluted with water
• Olive alternatives: Green olives or a mix of varieties can be substituted for kalamata
• Tomato options: When cherry tomatoes aren’t at their peak, use 1 cup diced Roma tomatoes instead

Storing and Reheating Tips

Mediterranean Baked Cod is undoubtedly best enjoyed fresh from the oven, when the fish is perfectly moist and the flavors bright. However, leftovers can still make for a delicious meal with proper storage and reheating.

Proper refrigeration:

Allow any leftover fish to cool completely before transferring to an airtight container. Store the fish with its tomato-olive topping and sauce to help maintain moisture. Refrigerate for up to 2 days – beyond this, the quality of the fish will noticeably deteriorate, and the fresh flavors will diminish.

Freezing (with caution):

Although it’s doable, I usually advise against freezing cooked cod, as it tends to develop a mealy texture once thawed. If freezing is necessary, use an airtight, freezer-safe container and store for up to 1 month. For best results, thaw it overnight in the refrigerator before reheating.

The Mediterranean topping, however, freezes beautifully on its own. Consider making a double batch and freezing half for an even quicker meal prep next time.

Reheating for best results:

To reheat without drying out the fish:

Oven method (preferred): Place the cod and topping in a covered oven-safe dish and warm in a 275°F (135°C) oven for about 10-15 minutes, or just until heated through. The lower temperature and covered dish help preserve moisture.

Microwave method: If short on time, place the fish and sauce in a microwave-safe container, cover with a damp paper towel, and heat on 50% power in 30-second intervals until just warmed through. Be careful not to overheat, as this will quickly turn your delicate cod rubbery.

Creative leftover ideas:

If you prefer not to reheat the fish, try these alternatives:

• Flake the cold cod and mix it with the tomato-olive topping, some extra olive oil, and lemon juice to create a Mediterranean cod salad
• Serve it at room temperature over mixed greens with additional vegetables for a composed salad
• Flake the cod and use it to fill pita pockets with fresh vegetables and tzatziki sauce

Mediterranean Baked Cod exemplifies what I love most about coastal Mediterranean cooking – it’s healthy, vibrant, and deceptively simple to prepare. The combination of tender fish, juicy tomatoes, briny olives, and bright lemon creates a perfectly balanced dish that feels like a vacation on a plate. Master this recipe, and you’ll have a go-to meal that’s impressive enough for company yet easy enough for weeknights. Your journey to the Mediterranean is just one baking dish away!

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