Mediterranean Baked Cod with Olives – Easy Healthy Dinner

Enjoy flavorful Mediterranean Baked Cod with Olives, a healthy, easy dinner option packed with vibrant herbs and a delicious olive blend. Try it tonight!

Mediterranean Baked Cod with Olives

This Mediterranean Baked Cod with Olives recipe is a quick, nutritious dinner bursting with vibrant flavors. The blend of olives, fresh herbs, and lemon enhances the mild taste of the cod, making it a perfect weeknight meal. Baked simply to perfection, this dish is healthy and easy to prepare.

Why You’ll Love It

This dish combines tender, flaky cod with briny olives and fresh Mediterranean herbs for unmatched flavor. It’s low in calories but high in protein and heart-healthy fats. Plus, it’s gluten-free, dairy-free, and perfect for anyone looking for a wholesome, effortless dinner. If you enjoy dishes from the Mediterranean region, this recipe will quickly become a favorite.

Ingredients

• 4 cod fillets (approximately 6 ounces each) – substitute with haddock or pollock if desired
• 1/2 cup kalamata olives, pitted and halved – green olives can be used as an alternative
• 1/2 cup cherry tomatoes, halved – grape tomatoes work as well
• 1 small red onion, thinly sliced – yellow or white onion is fine
• 3 garlic cloves, minced – garlic powder can be used in a pinch
• 2 tablespoons extra virgin olive oil – avocado oil is a good swap
• 1 tablespoon fresh lemon juice – lime juice can substitute
• 1 teaspoon dried oregano – fresh oregano if available
• 1/4 teaspoon red pepper flakes (optional) – omit to keep it mild
• Salt and freshly ground black pepper to taste
• 2 tablespoons chopped fresh parsley for garnish – fresh basil or cilantro can be used too

Step-by-Step Instructions

1. Preheat your oven to 400°F (200°C).
2. Place cod fillets in a baking dish and season both sides with salt, pepper, and dried oregano.
3. In a small bowl, mix olives, tomatoes, red onion, garlic, olive oil, lemon juice, and red pepper flakes if using.
4. Spoon the olive and tomato mixture evenly over the cod fillets.
5. Bake uncovered for 18 to 20 minutes, or until the cod is cooked through, opaque, and flakes easily with a fork.
6. Remove from oven and garnish with chopped fresh parsley before serving.

Expert Tips

To check doneness, the cod should be opaque and flake easily with a fork. Avoid overcooking to keep the fish moist. For make-ahead, prep the olive topping a day ahead and store it refrigerated, then assemble and bake when ready. This recipe scales easily — just adjust cooking time for thicker fillets.

Storage

Store leftover Mediterranean Baked Cod with Olives covered in the refrigerator for up to 2 days. Reheat gently in the oven or microwave. For longer storage, freeze cooked cod in an airtight container for up to 1 month. Thaw overnight before reheating.

Variations

• Vegan option: Replace cod with firm tofu or eggplant slices, adjusting cooking time.
• Gluten-free: Naturally gluten-free, just ensure olives and seasonings don’t contain gluten additives.
• Dairy-free: This recipe contains no dairy, making it safe for lactose intolerant diets.
• Low sodium: Rinse olives or reduce quantity to lower sodium content.

FAQ

Can I use frozen cod for Mediterranean Baked Cod with Olives?

Yes, you can use frozen cod. Thaw it completely and pat dry before preparing the recipe for the best texture.

What sides pair well with this Mediterranean Baked Cod with Olives?

Serve with steamed vegetables, quinoa, couscous, or a fresh green salad for a balanced meal.

Can I prepare Mediterranean Baked Cod with Olives ahead of time?

You can prepare the olive topping ahead and store separately. Bake the cod fresh just before serving to maintain the best texture.

How do I know when the cod is fully cooked?

Fully cooked cod is opaque and flakes easily with a fork. Avoid cooking too long to keep it moist and tender.

Enjoy this delightful Mediterranean Baked Cod with Olives recipe, and don’t forget to comment below if you try it! Save it for your next dinner, share with friends, and rate your experience.