Mediterranean Baked Cod | Easy One-Pan 30-Minute Dinner
If you're looking for an easy, healthy dinner that's packed with fresh Mediterranean flavor, this Mediterranean Baked Cod deserves a permanent spot in your weekly meal rotation.
Ready in just 30 minutes, this one-pan recipe features tender, flaky cod baked with juicy cherry tomatoes, briny Kalamata olives, capers, garlic, shallots, and a simple white wine sauce you'll want to spoon over absolutely everything.
It's light yet satisfying, elegant enough for guests, and easy enough for busy weeknights.
Why You'll Love This Mediterranean Baked Cod
Simple ingredients come together to create a restaurant-worthy meal with very little effort.
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Ready in about 30 minutes
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One-pan recipe for easy cleanup
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Packed with fresh Mediterranean flavors
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High in protein and naturally gluten-free
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Perfect for weeknight dinners or entertaining
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Light, healthy, and incredibly satisfying
If you're trying to add more seafood to your weekly menu, this recipe is a delicious place to start.
Ingredients
You'll need:
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4 cod fillets
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2 cups cherry tomatoes, halved
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⅓ cup Kalamata olives
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1 tsp capers
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2 cloves garlic, minced
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1 shallot, thinly sliced
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¼ cup dry white wine
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2–3 tbsp olive oil
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Salt and freshly cracked black pepper
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Fresh herbs (parsley, basil, or dill work beautifully)
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Lemon wedges, for serving
Why These Ingredients Work
Cod
Cod is mild, flaky, and absorbs the bright Mediterranean flavors beautifully while remaining tender and delicate.
Cherry Tomatoes
As they roast, the tomatoes burst and create a naturally sweet base for the pan sauce.
Kalamata Olives & Capers
These classic Mediterranean ingredients add rich, salty flavor that perfectly balances the sweetness of the tomatoes.
Garlic & Shallots
Together they build an incredibly flavorful aromatic base for the sauce.
White Wine
A splash of dry white wine brings everything together, creating a light, savory sauce that's perfect for spooning over the fish and any side dishes.
How to Make Mediterranean Baked Cod
Step 1
Preheat your oven to 400°F.
Step 2
Pat the cod fillets dry with a paper towel and season both sides generously with salt and freshly cracked black pepper.
Set aside while you prepare the vegetables.
Step 3
Heat 2–3 tablespoons of olive oil in a large oven-safe skillet over medium heat.
Add the sliced shallot and minced garlic, cooking for 1–2 minutes until fragrant and slightly softened. Be careful not to brown the garlic.
Step 4
Add the halved cherry tomatoes, Kalamata olives, and capers.
Season lightly with salt and pepper, then stir until everything is coated in the olive oil and aromatics.
Step 5
Pour in the dry white wine and allow it to simmer for 1–2 minutes.
As it reduces slightly, it combines with the tomatoes, garlic, olives, and capers to create a bright, flavorful pan sauce.
Step 6
Nestle the seasoned cod fillets into the tomato mixture.
Spoon a little of the sauce over each fillet before transferring the skillet to the oven.
Step 7
Bake for 15–20 minutes, or until the cod is opaque and flakes easily with a fork.
Cooking time will vary depending on the thickness of your fillets.
Step 8
Finish with freshly chopped herbs and a generous squeeze of fresh lemon.
Serve immediately with plenty of the pan sauce spooned over the fish.
Enjoy!
Tips for the Best Baked Cod
Pat the Fish Dry
Removing excess moisture helps the cod bake evenly and absorb more flavor.
Don't Overcook
Cod cooks quickly. Once it flakes easily with a fork, it's ready.
Use Good Olive Oil
Since the sauce is so simple, high-quality extra virgin olive oil makes a noticeable difference.
Finish with Fresh Lemon
A squeeze of lemon right before serving brightens every flavor and makes the dish feel fresh and vibrant.
What to Serve with Mediterranean Cod
This baked cod pairs wonderfully with:
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Roasted potatoes
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Steamed rice
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Orzo
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Couscous
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Crusty bread for soaking up the sauce
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Roasted asparagus or green beans
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A crisp green salad
It's a versatile meal that's perfect year-round.
Easy Enough for Weeknights, Elegant Enough for Guests
One of the best things about this recipe is how effortlessly it comes together. Everything cooks in one skillet, creating minimal cleanup while delivering maximum flavor.
Whether you're preparing a cozy family dinner or hosting friends, this Mediterranean Baked Cod feels both comforting and impressive.
Finish the evening with one of Feed Your Soul's beautifully curated and handcrafted dessert boxes or our signature cookie assortment featuring freshly baked assorted cookies.
More Ways to Feed Your Soul
At Feed Your Soul, we believe every meal deserves a sweet ending.
From our handcrafted mini cookies and beautifully packaged cookie gift box collections to festive cookie decorating kits, creative cookie kits, and bulk cookies for celebrations, we're here to help make every gathering a little more memorable.
Looking for thoughtful vegan gifts, a delicious brownie subscription box, or monthly treats through our cookie of the month club? We have something special for every occasion.
The Feed Your Soul Difference
We're passionate about creating recipes and baked goods that bring people together.
We take pride in our process, our facility, our team, our products, and our mission to give back. We bake integrity into everything we do.
Whether you're serving a wholesome Mediterranean dinner or sharing cookies with someone you love, we hope every bite inspires connection, celebration, and joy.
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