This Mediterranean cod recipe is a healthy fish dinner that is quick and easy with tons of flavor! The cod fillets are seared to golden-brown perfection and then baked in a refreshing Mediterranean medley of flavors from tomatoes, olives, and feta cheese.
I love mild white fish for its versatility and quick prep time. It's a blank canvas for big flavor.
If you're a skeptic, this healthy baked cod recipe serves as proof, right alongside my Poached Cod in Coconut Milk and Halibut Cheeks with Pomegranate Salsa!
about the recipe
Mediterranean recipes are all about fresh vegetables, herbs, and healthy fats. This easy baked cod recipe does just that with everything from onions and garlic to tomatoes, kalamata olives and salty feta cheese.
The herby, tangy flavors pair perfectly with the delicate flaky cod and rich tomato sauce.
I know the little ones can be picky when it comes to fish dinners, but fresh cod is a type of fish my kids have always enjoyed, and this dish is easy to modify to make it kid-friendly.
This healthy weeknight dinner would go great with a glass of wine, a side salad or some fresh roasted vegetables.
With tender fish fillets and Mediterranean flavors, you really can't go wrong! Plus, this easy recipe will give you a delicious and nutritious meal on the table in about 30 minutes!
why this recipe works
The Mediterranean diet is known for being one of the healthiest diets in the world, and for good reason. It's rich in whole foods, healthy fats, and lots of vegetables and herbs.
This baked cod recipe incorporates all of those elements, making it a nutritious and flavorful meal, all while being low-carb friendly!
But this is more than just a healthy meal. It's also super approachable and easy to make. It involves simple fridge and pantry staples, and the cod fish cooks up quickly in the oven.
Not to mention, the flavor of this Mediterranean dish is bursting with fresh ingredients and bold flavors, making it a hit for the whole family.
If you've ever had a lightly seasoned cod fillet with nothing else, you know that the fish itself can be quite bland. That's where the rich and flavorful tomato mixture comes in! It adds a punch of flavor and moisture to the flakey fish, making every bite delicious and satisfying.
My Mediterranean cod recipe is:
- A delicious meal that is low-carb, gluten-free, keto-friendly and packed with nutrients.
- An easy dinner recipe that can be made in just 30 minutes.
- The perfect balance of protein, healthy fats, and fresh vegetables.
- A versatile dish that can be served with a variety of sides.
the ingredients
Here's a look at what you will need to make this recipe.
(Note: These are the featured ingredients. You can find a more detailed list of ingredients and their measurements in the printable recipe card below.)
- Cod. Cod filets are the star of this dish, providing a flaky and mild-tasting protein.
- Olive oil. I used extra virgin olive oil for its healthy fats and distinct flavor.
- Yellow onion. This adds a sweet and savory element to the dish. Feel free to sub in white or red onion if needed.
- Garlic. A staple in Mediterranean cooking, garlic adds depth and flavor to the tomato sauce.
- Fresh oregano. This herb is commonly used in Mediterranean cuisine and adds a fragrant and earthy taste to the cod dish. If you don't have the fresh herb, feel free to substitute it for dried oregano.
- Red pepper flakes (optional). For those who enjoy a little heat, red pepper flakes add some extra kick to the tomato sauce.
- Tomatoes. I used canned diced tomatoes for convenience, but you can also use fresh chopped tomatoes or whole cherry tomatoes.
- Fresh parsley. Adds depth and freshness to the dish.
- Kalamata olives. You can't have Mediterranean cuisine without olives! These add a briny and tangy flavor to the dish. I love this with Kalamata olives but you can also use green olives, too.
- Feta. This crumbly, salty cheese is a staple in many Mediterranean dishes and provides a nice contrast to the other flavors in this cod recipe.
a low-carb Mediterranean cod recipe
This baked cod is as simple as it gets! Here's a step-by-step guide on how to make it:
Pat dry the cod and season it with salt, pepper, and garlic powder. Sear the cod in a cast iron skillet with olive oil, cooking for 1-2 minutes per side. Remove and set aside.
Cook the onion to soften, then add the garlic and oregano and cook about 30 seconds. Add the diced tomatoes, parsley and olives. Stir and cook for 1-2 minutes, just to heat the mixture. Place fish in the sauce.
Sprinkle with feta, then transfer the skillet to the oven and bake for 8-12 minutes or until the fish flakes easily with a fork.
Remove from the oven and sprinkle red pepper flakes and extra parsley on top, if desired. Serve with fresh lemon slices and enjoy.
tips for best results
- Pat the cod filets dry before seasoning and cooking. This will ensure a nice sear and prevent them from getting soggy.
- For a more intense tomato flavor, you can add some tomato paste for a richer sauce.
- Be careful not to overcook the cod, as it can become tough and rubbery. The fish is done when it flakes easily with a fork. If desired, you can use a meat thermometer to test the internal temperature. For cod, it should be 135-140°F.
- You can use fresh or frozen cod for this recipe. I like purchasing frozen wild Alaska cod that's already pre-cut into portioned fillets. I can just pull out 3-4 filets to thaw and they thaw out quickly, too.
- For the best flavor, purchase feta in brine and crumble it over the fish. This tastes more fresh (and in my opinion, less salty) than pre-crumbled feta.
serving suggestions
For a well-rounded meal, I recommend serving this Mediterranean cod over a bed of cauliflower rice with a side of Mediterranean Roasted Eggplant or a simple Greek salad.
It would also taste great on your favorite low-carb pasta or with a slice of low-carb bread to soak up the delicious tomato sauce.
storage
This Mediterranean baked cod will keep well in an airtight container in the fridge for up to two days. You can reheat it in the microwave or in the oven until heated through.
you might also love
- This Mediterranean ground beef kabob dish is bursting with flavor thanks to the perfect combination of ground beef, spices, and aromatics. And don't forget about the creamy whipped feta, pickled red onions, and fresh herbs that take it to the next level.
- Pan-seared halibut with brown butter and fresh sage is the perfect combination of rich, nutty flavors that are absolutely mouthwatering. The flaky and tender wild halibut is cooked to perfection, while the brown butter and sage create a warm buttery sauce that you'll be mopping up with each bite.
- This Mediterranean sheet pan shrimp and veggie dish is super simple, packed with flavor, and only takes 30 minutes to make. Just marinate the shrimp, toss in some zucchini noodles, olives, and kale, then pop it in the oven for a quick roast.
- Pecan coconut-crusted salmon is a tasty and easy-to-make dish. Using just coconut flakes, pecans, and butter, you can create a delicious, keto-friendly topping for your baked salmon. The combination of flavors and textures makes this dish truly irresistible.
Mediterranean Cod with Tomatoes, Olives, and Feta
Tender cod fillets are quickly seared and finish cooking in the oven, nestled in a rich and flavorful mixture of tomatoes, olives, and aromatics. This baked Mediterranean cod recipe is quick, healthy, and a delicious low-carb meal.
Ingredients
- 1-½ pounds wild cod (about 3-4 pieces)
- ½ teaspoon fine sea salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- 2 tablespoons olive oil, divided
- ½ large yellow onion, chopped small
- 3 garlic cloves, minced
- 1 tablespoon fresh chopped oregano (or 1 teaspoon dried oregano)
- ½ teaspoon red pepper flakes (optional)
- 1, 15-ounce can diced tomatoes
- 1-2 tablespoons chopped parsley
- ⅓ cup chopped Kalamata olives
- ¼ cup crumbled feta cheese
- Lemon wedges for serving
Instructions
- Preheat the oven to 400°F.
- Pat dry the cod and season both sides with the salt, pepper, and garlic powder.
- Heat a cast iron skillet (or nonstick skillet) over medium-high heat. Add 1 tablespoon of olive oil, then add the fish pieces to the pan, searing for 1-2 minutes per side. This is only to sear them; they will finish cooking in the oven.
- Transfer the cod to a plate. In the same skillet, add the other tablespoon of oil, then cook the diced onion for 1-2 minutes to soften. Stir in the garlic and oregano, cooking until fragrant, about 30 seconds. Pour in the can of diced tomatoes and add the parsley and olives. Stir and cook for 1-2 minutes, just to heat the mixture.
- Nestle the seared pieces of cod into the tomato mixture. Sprinkle with the feta, then transfer the skillet to the oven and bake for 8-12 minutes or until the fish flakes easily with a fork.
- Remove from the oven and sprinkle red pepper flakes and extra parsley on top, if desired. Serve with lemon.
Notes
- Pat the cod filets dry before seasoning and cooking. This will ensure a nice sear.
- Be careful not to overcook the cod, as it can become tough and rubbery. The fish is done when it flakes easily with a fork. If desired, you can use a meat thermometer to test the internal temperature. For cod, it should be 135-140°F.
- Feta and olives both add saltiness to the dish which is why I omit salt from the tomato mixture.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 205Total Fat: 12gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 40mgSodium: 588mgCarbohydrates: 10gNet Carbohydrates: 6gFiber: 4gSugar: 4gProtein: 16g
This nutritional information is approximate and is provided for convenience as a courtesy.
Did you make this recipe? Let me know!