Mediterranean Baked Cod with Tomatoes and Olives (One Dish, 25 Minutes)

This Mediterranean baked cod is the healthy dinner I make when I want something that feels like a vacation and takes 25 minutes: cherry tomatoes, Kalamata olives, red onion and garlic roast in olive oil until they burst into a sauce, then the cod fillets go right on top and bake until they flake. One dish, 290 calories and 34g of protein a serving, and it has earned a permanent spot next to my sheet pan salmon and Greek lemon chicken in the weeknight rotation.

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Why this baked cod recipe works every single time.

• The tomatoes roast first and become the sauce. Cod cooks in about 12 minutes, which is not long enough for raw cherry tomatoes to soften. Giving the tomatoes, olives and onion a 10-minute head start means they burst and release their juices, so the baked cod with tomatoes and olives ends up sitting in a glossy, garlicky pan sauce instead of a watery one.
• Cod is the easiest fish to get right. It is mild, it is forgiving, and because it bakes nestled in the warm tomato mixture it stays moist even if you go a minute long. If you have only ever made salmon at home, this is the recipe to try cod with.
• It is the kind of healthy dinner that does not feel like one. Olive oil, olives, tomatoes, lemon and a lean white fish — this is textbook Mediterranean diet eating, and at 290 calories with 34g protein it fits a GLP-1 or high protein low calorie plan without any tinkering. It sits right beside my Mediterranean lemon chicken soup and Greek chicken bowls as a healthy recipe I never get tired of.

Here's what you'll need.

Eleven everyday ingredients: cod fillets, cherry tomatoes, Kalamata olives, red onion, garlic, capers, a lemon, good olive oil, dried oregano, fresh parsley, salt and pepper.

Here's how it all comes together.

STEP 1 — Dry and season the cod.

Heat the oven to 400°F. Pat the cod fillets very dry with paper towels — wet fish steams instead of bakes — then season both sides with salt, pepper and half the oregano and set aside while the tomatoes get a head start.

STEP 2 — Toss the tomato mixture.

In a bowl, toss the cherry tomatoes, olives, red onion, garlic, capers, lemon zest, remaining oregano and 2 tablespoons of the olive oil with a pinch of salt and pepper until everything glistens.

STEP 3 — Roast the tomatoes for 10 minutes.

Spread the mixture in a 9x13 baking dish and roast 10 minutes, until the tomatoes have started to blister and split and the onion has softened. This is the step that turns toppings into a sauce.

STEP 4 — Nestle in the cod.

Pull the dish out, push the tomatoes aside to make four spaces and lay the cod fillets in, spooning some of the tomato juices over them. Drizzle with the last tablespoon of olive oil.

STEP 5 — Bake until the cod flakes.

Bake 12 to 15 minutes depending on thickness, until the cod is opaque and flakes easily with a fork — 140°F on a thermometer at the thickest part. Thin tail pieces are done at 10 minutes.

STEP 6 — Finish with lemon and parsley.

Squeeze the lemon over the whole dish, scatter the parsley and serve straight from the pan, spooning the tomatoes, olives and juices over each fillet.

If this is your kind of dinner, the whole way of eating behind it — olive oil, fish, vegetables, big flavor, no fuss — is laid out simply in the Ultimate Slow Cooker Mediterranean Diet Cookbook.

Things I learned while testing this recipe.

• Thick center-cut fillets bake the most evenly. Ask for cod loin or center-cut pieces about 1 inch thick. Thin tail pieces are fine, just pull them 3 to 4 minutes earlier so they do not dry out.
• Frozen cod works — thaw it fully and dry it hard. Thaw overnight in the fridge, then press between paper towels for a minute. Any surface water will pool in the dish and water down the tomato sauce.
• Do not skip the capers and lemon zest. They are small amounts, but they are what make the tomato mixture taste bright and Mediterranean instead of just like roasted tomatoes.
• Use a thermometer the first time. Cod goes from perfect to dry in about 2 minutes. 140°F at the thickest part, or the moment it flakes when nudged with a fork, is done.

Why this is a weekly healthy dinner at my house.

• 34g protein for 290 calories. Cod is one of the leanest proteins there is, which makes this an easy fit for GLP-1 eating or anyone tracking high protein low calorie meals. Run the numbers for your own goals with the protein calculator.
• The whole dinner is one dish. Vegetables, sauce and protein all bake together, so the only other thing to make is something to soak up the juices — crusty bread, rice or a quick side.
• It makes a great cold lunch. Flake leftover cod over greens with the tomatoes and olives and a little extra lemon, and you have a Mediterranean salad better than anything from a takeout counter.

Here's what I'd serve with this.

• Mediterranean chickpea salad — crunchy, lemony and ready while the fish bakes
• Roasted cauliflower — slide it onto the second oven rack at the same temperature
• Air fryer smashed potatoes — crispy potatoes to drag through the tomato juices
• Smashed cucumber salad — cold and crisp against the warm, garlicky fish
• Cottage cheese mac and cheese — today’s other new recipe — a high protein comfort dinner for the next night

Just in case you have leftovers.

Storing: Refrigerate leftovers in an airtight container for up to 3 days. Store the cod and the tomato mixture together — the juices keep the fish moist. I do not recommend freezing cooked cod; it turns watery and tough once thawed.

Reheating: Warm gently in a covered skillet over medium-low with the tomato juices for 4 to 5 minutes, or in a 300°F oven for 10 minutes. The microwave works at 50% power in 45-second bursts, but go easy — cod dries out quickly. Leftovers are honestly best cold, flaked over a salad.

More easy healthy recipes...

Sheet pan salmon and vegetables Greek lemon chicken and potatoes Mediterranean lemon chicken soup Hot honey salmon

Also new today: cottage cheese mac and cheese — a creamy 25-minute mac with 31g protein a serving where nobody can taste the cottage cheese.

The Mediterranean way, made easy for weeknights

If dinners like this baked cod are how you want to eat more often, the Ultimate Slow Cooker Mediterranean Diet Cookbook is full of simple olive-oil-and-vegetable dinners that mostly cook themselves.

Get the cookbook on Amazon

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