Mediterranean Baked Cod: A Flavorful One-Pan Dinner
Experience the bright, fresh flavors of the Mediterranean with this easy, healthy baked cod recipe cooked in one pan.
If you’re craving a light yet deeply satisfying meal that highlights the vibrant and wholesome flavors of the Mediterranean, look no further than this Mediterranean Baked Cod. Featuring tender, flaky white cod baked atop a colorful medley of fresh vegetables and aromatic herbs, this one-pan dinner is not only quick to prepare but also healthy and delicious. Whether you’re following a keto, Mediterranean, or just a clean-eating plan, this dish is sure to become a staple in your weekly rotation.
Why We Love This Mediterranean Baked Cod
- One-Pan Simplicity: Minimal cleanup and effortless preparation—everything cooks in a single large skillet or Dutch oven.
- Healthy and Nutritious: Packed with lean protein, fiber-rich vegetables, and heart-healthy olive oil.
- Ready in Under 30 Minutes: From prep to table, this weeknight-friendly recipe fits even the busiest schedules.
- Versatile and Customizable: Adjust the vegetables and herbs to suit your taste and what you have on hand.
- Delicious Mediterranean Flavors: Sweet peppers, ripe tomatoes, and earthy thyme infuse the fish with irresistible brightness.
What Makes Mediterranean-Style Fish Dishes Special?
The Mediterranean diet is renowned for its heart-healthy approach, focusing on lots of vegetables, lean proteins like fish, and generous use of olive oil. Recipes like this baked cod bring together the best of this cuisine: simplicity, nutrition, and big flavors with minimal effort. The combination of roasted fish with sweet vegetables and herbs is a cornerstone of many coastal Mediterranean kitchens and reflects the region’s strong emphasis on seasonal, plant-focused meals.
Ingredients for Mediterranean Baked Cod
| Ingredient | Amount | Notes |
|---|---|---|
| Olive oil | 1 Tbsp | Extra-virgin for best flavor |
| Onion | 1 medium, thinly sliced | Yellow or white |
| Mini sweet peppers | 6 oz, halved lengthwise | Or use bell peppers |
| Grape tomatoes | 1 pint, halved | Cherry tomatoes also work |
| Fresh thyme | 8 sprigs | Use more for extra aroma |
| Cod fillet | 1.5 lb | Cut into serving pieces if needed |
| Salt | ½ tsp | Divided use |
| Pepper | ½ tsp | Divided use |
| Water | ¼ cup | For steam and sauce |
Ingredient Notes & Substitutions
- Fish: Cod offers mild flavor and flaky texture, but you may substitute with other white fish such as haddock, tilapia, or halibut if preferred.
- Vegetables: Mini sweet peppers can be replaced with regular bell peppers, zucchini, or even artichoke hearts for a twist.
- Fresh Herbs: Thyme gives an earthy note, but oregano, rosemary, or parsley are great alternatives. A mix of Mediterranean herbs boosts flavor.
- Add-Ins: For briny complexity, scatter in a few Kalamata olives or a teaspoon of capers before roasting. A sprinkle of crumbled feta after baking is delicious.
Step-by-Step Directions
- Preheat the Oven: Set your oven to 450°F so it’s hot and ready when you finish prepping the fish and vegetables.
- Sauté Vegetables: In a large oven-safe skillet or Dutch oven, heat olive oil over medium-high heat. Add sliced onion and sweet peppers with ¼ tsp each of salt and pepper. Cook, stirring occasionally, for about 5 minutes until they just start to soften and color.
- Add Tomatoes and Thyme: Stir in the halved grape tomatoes and thyme sprigs. Cook, tossing gently, for about 2 minutes until the tomatoes begin to release some juices. Stir in ¼ cup water and remove from the heat.
- Season the Cod: Pat cod fillets dry. Season both sides with the remaining ¼ tsp each salt and pepper.
- Combine and Roast: Nestle the seasoned cod fillets among the vegetables in the skillet. Cover the skillet (with a lid or foil), transfer to the oven, and roast for 12–15 minutes, or until the cod is opaque and flakes easily with a fork.
- Serve: Spoon vegetables and juices over the fish. Garnish with additional herbs if desired. Serve hot.
Nutritional Information (per serving)
- Calories: 205
- Protein: 32g
- Carbohydrates: 8g
- Fiber: 1g
- Sugars: 4g (0g added sugars)
- Fat: 5g (Sat. fat: 1g)
- Sodium: 115mg
Serving Suggestions and Pairings
This Mediterranean baked cod is wonderfully versatile. Here are a few ways to enjoy it and round out your meal:
- Serve over whole-grain rice, quinoa, or a scoop of fluffy couscous.
- Pair with a crisp green salad dressed simply in olive oil and lemon.
- Add roasted potatoes or steamed green beans for a heartier dinner.
- Enjoy with crusty whole-grain bread to soak up the juices.
What others are reading
Tips for Perfect Mediterranean Baked Cod
- Pat the Fish Dry: Before seasoning, pat the cod thoroughly with paper towels to remove excess moisture. This helps it roast (not steam) and develop better texture.
- Use a Hot Oven: Roasting at 450°F ensures the fish cooks quickly and evenly without drying out.
- Keep an Eye on Thickness: If your cod fillets are very thick, you may need to add a couple of minutes to the baking time. Thinner fillets cook faster and should be checked at the lower end of the range.
- Don’t Overcook: Cod is best when just opaque and flakes easily. Overcooking can lead to dryness.
- Enhance With Extras: For extra zest, finish the dish with a squeeze of fresh lemon or a drizzle of good olive oil before serving.
Frequently Asked Questions (FAQ)
Q: Can I use frozen cod?
A: Yes, but be sure to thaw the cod completely and pat it dry before baking to prevent excess moisture that can make the dish watery.
Q: What other types of fish can I use?
A: Any mild, flaky white fish will work well—try haddock, tilapia, pollock, or halibut for similar results.
Q: How should I store and reheat leftovers?
A: Keep leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a covered skillet or microwave until just warmed through. Avoid freezing, as the fish texture may deteriorate.
Q: Is this Mediterranean baked cod keto-friendly?
A: Yes! With low carbs and high protein, it fits well into most keto or low-carb meal plans.
Healthy Mediterranean Cooking Tips
- Focus on Olive Oil: Use good quality extra-virgin olive oil for healthy fats and robust flavor.
- Emphasize Vegetables: The Mediterranean diet centers around plant foods. Don’t hesitate to add more seasonal vegetables to the pan—zucchini, artichokes, or spinach work well here.
- Season Generously: Herbs, spices, citrus, and a touch of sea salt are key for Mediterranean flavor without excess calories.
- Skip the Heavy Sauces: The natural juices from the tomatoes and peppers combine with olive oil to create a light, flavorful sauce that needs no additions.
More Mediterranean-Inspired Recipes to Try
- Crunchy Turkey Salad: A great way to use up leftovers with Mediterranean flavors.
- Pear and Spiced Walnut Salad: Perfect for winter, with plenty of texture and taste.
- Spiced Carrot Soup with Coconut Cream: A warming and nutritious option.
- Roasted Cauliflower with Cranberry Dressing: A flavorful vegetarian side.
- Savory Lentil Waffles: An inventive take on plant-based dining.
Expert Tips: Choosing Cod and Sustainable Seafood
When shopping for cod, let freshness guide your selection. Look for fillets that are firm, moist, and have a clean, sea-fresh scent. Opt for sustainably caught or responsibly farmed cod whenever possible to support ocean health. Many markets now label responsibly sourced fish, so check for certifications such as MSC (Marine Stewardship Council) or ask your fishmonger for sustainable options.
Variations: Make It Your Own
- Spicy Version: Add red pepper flakes or a few sliced jalapeños.
- Herby Finish: Stir in chopped fresh basil, dill, or parsley after roasting for added aroma and brightness.
- Greek-Style: Sprinkle crumbled feta cheese and a handful of black olives over the finished dish.
- More Veggies: Nestle small wedges of fennel, zucchini rounds, or spinach among the base vegetables before baking for extra nutrition and flavor.
Frequently Asked Questions (FAQs)
Q: Does this recipe work with other Mediterranean diets?
A: Absolutely. This recipe is gluten-free, naturally low in carbohydrates, and easily adaptable for pescatarian or clean-eating approaches.
Q: What can I use instead of cod?
A: Pollock, haddock, or sea bass all work well. For a heartier fish, try halibut or even salmon (though the baking time may vary).
Final Thoughts: Mediterranean Baked Cod for Every Table
This Mediterranean Baked Cod embodies the qualities that draw so many food lovers to this way of eating—freshness, simplicity, and vibrant, natural flavors. With just a few core ingredients and hardly any fuss, you can deliver a meal that is as nourishing as it is satisfying. Perfect for family dinners or special gatherings alike, it’s a staple recipe you’ll return to over and over again.
References
- https://aliinthevalley.com/2023/07/18/mediterranean-baked-cod/
- https://www.littlebroken.com/cod-with-tomato-and-herb-butter/
- https://www.prevention.com/food-nutrition/recipes/a33797234/mediterranean-baked-cod-recipe/
- https://abraskitchen.com/easy-one-pan-mediterranean-cod/
- https://www.austinfitmagazine.com/July-2022/recipe-of-the-month-mediterranean-baked-cod/
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