> ## Content Index > Fetch the complete content index at: https://kitchenbylola.com/llms.txt > Use this file to discover other available public pages before exploring further. # Mediterranean Baked Cod with Tomatoes and Olives - URL: https://kitchenbylola.com/baked-cod-tomatoes-olives/ - Published: 2026-11-03T10:18:00.000Z - Updated: 2026-11-03T10:18:00.000Z - Description: Flaky white cod baked in a garlicky sauce of cherry tomatoes, olives and capers. A light Mediterranean dinner made in one dish. - Author: Lola - Tags: Dinner, Gluten-Free, Dairy-Free, High-Protein, 30-Minute Meals, #Import 2026-11-03 12:47 Cod is a mild, lean white fish that takes on the flavors around it, which makes it perfect for baking in a bold Mediterranean sauce. Cherry tomatoes burst in the oven and mingle with garlic, olives, capers and olive oil to create a sauce in the same dish. It is a light dinner that feels special enough for guests. Serve it with crusty bread to soak up the juices, or with quinoa and a green salad. **Total:** 28 min**Serves:** 4**Calories:** 240 per serving[Jump to recipe ↓](#recipe) **At a glance:** this mediterranean baked cod with tomatoes and olives serves 4, needs about 10 min of hands-on prep and 18 min of cooking, and provides roughly 240 calories and 31 g of protein per serving. It is naturally gluten-free and dairy-free. ## Why you'll love this recipe - One baking dish and 30 minutes - Lean protein with very little fat - Bold Mediterranean flavors - Elegant enough for guests ## About this baked cod recipe Cod has been an important fish in European cooking for centuries, especially in Portugal, Spain and Italy, where it is often cooked with tomatoes, olives, capers and olive oil. These bold Mediterranean flavors pair perfectly with its mild, flaky flesh. This one-dish recipe roasts cherry tomatoes with garlic, red onion, olives, capers, oregano and olive oil until they begin to burst and form a sauce. Then the cod fillets are nestled in and baked until just cooked. The fish stays moist and absorbs the flavors of the sauce. It is a light, elegant dinner that takes about 30 minutes and needs very little hands-on time. ## Ingredient notes and substitutions - **Cod fillets.** Choose thick, even fillets for consistent cooking. Haddock, halibut, hake or sea bass are good substitutes. - **Cherry tomatoes.** They burst in the oven and create a sweet, juicy sauce. Use a mix of colors for a beautiful dish. - **Kalamata olives.** They add saltiness and a fruity depth. Green olives work too. - **Capers.** Capers add a briny, tangy flavor that brightens the fish. - **Lemon zest.** Zest adds fragrance without too much acidity. Serve with lemon wedges. - **Olive oil.** A good extra-virgin olive oil gives the sauce flavor and richness. ## Equipment you'll need - A large baking dish - A sharp knife and cutting board - Paper towels - An instant-read thermometer ## How to make it, step by step ### Roast the sauce first Toss the tomatoes, olives, capers, garlic, onion, oil and seasonings in the dish and roast for eight minutes. This gives the tomatoes time to release their juices. ### Season the fish Pat the cod dry, season it with salt, pepper and lemon zest, and nestle it into the tomatoes. ### Spoon over the juices Spoon some of the warm tomato juices over the fish so it stays moist and absorbs the flavors. ### Bake until just opaque Bake for 10 to 12 minutes, until the fish flakes easily. Thinner fillets cook faster, so check early. Recipe ## Mediterranean Baked Cod with Tomatoes and Olives Mediterranean · Dinner · Gluten-Free · Dairy-Free · High-Protein Prep10 min Cook18 min Total28 min Servings4 Print recipe ### Ingredients - 4 cod fillets (about 6 oz / 170 g each) - 2 cups (300 g) cherry tomatoes, halved - 1/3 cup (50 g) Kalamata olives, halved - 2 tablespoons capers, drained - 3 garlic cloves, sliced - 1/2 small red onion, thinly sliced - 2 tablespoons extra-virgin olive oil - 1/2 teaspoon dried oregano - 1/4 teaspoon chili flakes - 3/4 teaspoon salt, divided - 1/4 teaspoon black pepper - 1 lemon, zested and cut into wedges - 2 tablespoons chopped fresh parsley or basil ### Instructions 1. **Start the sauce.** Preheat the oven to 400°F (200°C). In a large baking dish, toss the tomatoes, olives, capers, garlic, red onion, olive oil, oregano, chili flakes and 1/4 teaspoon salt. 2. **Roast the tomatoes.** Roast for 8 minutes, until the tomatoes begin to soften. 3. **Add the fish.** Pat the cod dry and season with the remaining salt, pepper and lemon zest. Nestle the fillets into the tomatoes and spoon some of the juices over them. 4. **Bake.** Return to the oven for 10 to 12 minutes, until the cod is opaque and flakes easily with a fork, reaching 145°F (63°C). 5. **Serve.** Sprinkle with fresh herbs and serve with lemon wedges. ### Nutrition (estimated, per serving) 240Calories 31 gProtein 7 gCarbs 10 gFat 2 gFiber Nutrition values are estimates calculated from typical ingredient data and will vary with the exact products and quantities you use. ## Tips for success - Roasting the tomatoes first gives them time to release their juices and form a sauce. - Thick fillets take longer; thin fillets may be done in 8 minutes. - Pat the fish dry so it does not dilute the sauce. ## Troubleshooting - **The cod is watery.** Pat it dry before baking and choose fresh, firm fillets. - **The fish falls apart.** Handle it gently and serve it straight from the dish. - **The sauce is too salty.** Rinse the capers and olives before using. - **The fish is dry.** Bake it for less time and check with a thermometer. ## Variations - **Other fish.** Halibut, haddock, sea bass or salmon all work well. - **Add beans.** Stir a can of drained white beans into the tomatoes for a heartier dish. - **Spanish style.** Add smoked paprika and a splash of white wine. ## What to serve with it Serve the cod with crusty bread to soak up the sauce, or with quinoa, couscous, roasted potatoes or a green salad. For a dinner party, serve it straight from the baking dish with fresh herbs and lemon wedges. ## Make ahead and storage Prepare the tomato mixture up to a day ahead and refrigerate it. Leftover cod keeps for two days in the fridge; reheat it gently, covered. Refrigerate for up to 2 days. Reheat gently, covered, at 300°F (150°C) for 10 minutes. ## Is it healthy? Cod is a lean white fish rich in protein and low in fat. The tomatoes, olives and olive oil make this a classic Mediterranean dish with healthy fats and plenty of flavor. Olives and capers add sodium, so the recipe uses only a small amount of added salt. *Nutrition information is an estimate for general guidance only and is not medical or dietary advice.* ## Frequently asked questions ### Can I bake cod from frozen? Yes. Rinse off any ice, pat dry and add 5 to 8 minutes to the baking time. ### How do I know when cod is cooked? The flesh turns opaque white and flakes easily. The internal temperature should reach 145°F (63°C). ### What should I serve with baked cod? Crusty bread, quinoa, couscous, roasted potatoes or a simple green salad. ### Can I use frozen cod? Yes. Thaw it overnight or bake from frozen, adding 5 to 8 minutes. ### Can I add potatoes? Roast thin potato slices in the dish first for a complete meal. ### What wine goes with this dish? A dry white wine such as Vermentino or Albariño. ### What temperature should cod reach? 145°F (63°C). ### Can I add white beans? Yes. Stir a can of drained beans into the tomatoes. ### Can I use salmon instead? Yes. Salmon pairs well with these flavors too. ### Is baked cod healthy? Yes. It is lean, high in protein and low in calories. ### How do I know when cod is fresh? It should smell clean, look moist and have firm flesh. ### Can I make it spicy? Add more chili flakes or a sliced fresh chili. ### How many calories are in a serving? About 240 calories per serving. ### Can I make this in individual parcels? Yes. Divide the tomato mixture and fish between four parchment parcels, fold them closed and bake for 15 to 18 minutes. Each person opens their own fragrant parcel at the table. ### What herbs can I use? Parsley and basil are classic, but oregano, thyme, dill and a little rosemary all suit cod and tomatoes. ### Can I use canned tomatoes? Yes. Use a can of cherry tomatoes or diced tomatoes, drained slightly, and roast them for about 10 minutes before adding the fish. ### Is this recipe dairy-free? Yes. It uses only olive oil, with no butter or cheese. ### How do I serve this for a dinner party? Bake it in an attractive ovenproof dish, bring it straight to the table, and serve it with warm bread, a green salad and lemon wedges. ### Can I add shrimp or mussels? Yes. Add shrimp or cleaned mussels for the last 6 to 8 minutes of baking to make a simple Mediterranean seafood bake. ### Can kids eat this dish? Yes. Leave out the chili flakes and serve the fish with plenty of sauce and bread. ## Final thoughts This mediterranean baked cod with tomatoes and olives takes about 28 min from start to finish and serves 4\. It is gluten-free, dairy-free and high-protein, and it is easy to adapt with the variations above. If you make it, adjust the seasoning to your taste and make a note of what you changed, so the next batch is exactly how you like it. Looking for more ideas? Browse all our [dinner recipes](https://kitchenbylola.com/tag/dinner/) or the full [recipe index](https://kitchenbylola.com/recipe-index/). ## More recipes you might like - [Juicy Baked Chicken Breast](https://kitchenbylola.com/juicy-baked-chicken-breast/) - [One-Pan Healthy Chicken Fajitas](https://kitchenbylola.com/healthy-chicken-fajitas/) - [Crispy Baked Tofu](https://kitchenbylola.com/crispy-baked-tofu/)