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Mediterranean Baked Cod Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4 from 78 reviews
  • Author: Elina
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Main Dish
  • Method: Baking
  • Cuisine: Mediterranean
  • Diet: Low Fat

Description

This Mediterranean Baked Cod recipe features tender cod fillets baked alongside a medley of vibrant vegetables, olives, and fresh herbs. The dish is flavored with garlic, lemon zest, and oregano, delivering a light yet flavorful meal that’s quick to prepare and perfect for a healthy dinner.

Ingredients

Scale

Vegetables & Aromatics

  • 1 lb asparagus (trimmed and cut into 2-inch pieces)
  • 2 cups cherry or grape tomatoes
  • ½ a red onion, thinly sliced
  • ⅓ cup kalamata olives, halved
  • 6 garlic cloves, roughly chopped

Seasonings

  • Lemon zest from one medium lemon, divided
  • 1 teaspoon salt, divided
  • 1 teaspoon black pepper, divided
  • 1 tablespoon fresh oregano (or 1 teaspoon dried oregano)
  • Red pepper flakes to taste

Oils & Protein

  • 3 tablespoons olive oil, divided
  • 1 to 1½ lbs cod fillet, cut into 3-ounce pieces (or substitute black cod, mahi mahi, tilapia, halibut, snapper, or haddock)

Garnish

  • Lemon juice
  • Lemon slices
  • Fresh herbs such as chopped Italian parsley, basil ribbons, fresh mint, or fresh dill

Instructions

  1. Preheat: Preheat your oven to 425°F and line a large sheet pan with parchment paper to prepare for baking.
  2. Prep Veggies: Trim the tough ends off the asparagus and cut into 2-inch pieces. In a large bowl, combine the asparagus, cherry tomatoes, sliced red onion, halved kalamata olives, and chopped garlic. Add half of the lemon zest, half of the salt, and half of the black pepper. Toss everything with two tablespoons of olive oil until evenly coated. Spread the vegetable mixture evenly on the parchment-lined sheet pan.
  3. Prep Cod: Pat the cod fillets dry with paper towels. Place the cod in the same bowl used for the vegetables. Sprinkle with the remaining salt, pepper, and lemon zest, then add the fresh oregano. Toss gently with one tablespoon of olive oil to coat all the cod pieces well. Nestle the cod pieces among the vegetables on the sheet pan. Sprinkle red pepper flakes over everything to your taste if you like some heat.
  4. Bake: Place the sheet pan on the middle rack of the preheated oven. Bake for 12-15 minutes depending on the thickness and size of the cod pieces. The fish is done when it flakes easily with a fork, turns opaque, and reaches an internal temperature between 130-135°F. For a well-done fish, 145°F is recommended.
  5. Garnish and Serve: Once baked, squeeze fresh lemon juice over the cod and vegetables. Sprinkle with fresh herbs like chopped Italian parsley, basil, mint, or dill. Add lemon slices for extra zest and visual appeal. Serve immediately for a fresh, light, and flavorful meal.

Notes

  • Feel free to use other vegetables in place of asparagus such as green beans, zucchini, or bell peppers.
  • Cod can be substituted with other white fish including black cod, mahi mahi, tilapia, halibut, snapper, or haddock.
  • Adjust red pepper flakes to control the level of spiciness.
  • Ensure the fish is not overcooked to maintain a tender and flaky texture.
  • Fresh herbs really enhance the brightness of the dish; use what is available seasonally.

Find it online: https://recipes.mbeams.com/mediterranean-baked-cod-recipe/