Don't be put off cooking fish because you think it is too complicated. This Mediterranean Baked Cod couldn't be any simpler (unless someone cooked it for you) and it's bursting with summery Mediterranean flavours. Salty olives and feta, crunchy peppers, tomatoes and flaky cod fillets.
If you are looking for a quick and easy meal that is healthy, protein packed and definitely not lacking in flavour, then this is it. Don't be put off cooking with fish, as this simple cod recipe couldn't be any easier. Serve with some homemade potato fries for a healthy twist on fish and chips.
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Ingredients needed
- Cod fillets - We used fresh fillets, but you could use frozen and defrost them in the fridge overnight. When choosing cod in the shops, the flesh should be firm and it should appear moist. The colouring should be even and white, with no darkened areas.
- Olive oil - Try to use a really good quality olive oil, as you really will be able to taste the difference.
- Red onion - This adds some nice crunch to the baked cod. You could swap it for shallots though, which would add a sweeter flavour.
- Garlic - Fresh is always better, but you could save some time by using chopped garlic in a jar.
- Bell peppers - We used red and yellow peppers, as we find that they are the sweetest, but any coloured pepper will work.
- Chopped Tomatoes - Try to use the best quality tomatoes you can, as you really will be able to taste the difference. Cheap tomatoes tend to be really watery, which will make the finished dish very liquidy.
- Tomato puree (paste) - This gives the dish a real burst of tomato flavour. Again, try to use the best quality you can.
- Lemon juice - This adds some freshness to the dish, and fish and lemon always go well together.
- Cherry tomatoes - This adds some extra texture, as well as some more tomato flavour.
- Herbs - We used fresh parsley and basil, as the parsley goes well with the fish and the basil goes well with the tomatoes.
- Olives - It wouldn't be a Mediterranean dish without olives, would it?! If you aren't a fan, then you can leave them out. You could also use stuffed olives (chilli or garlic are our favourites) for extra flavour.
- Feta - This finishes the whole dish off and gives it even more of a Mediterranean flavour.
Step by step
One: Preheat the oven to 200°C/400°F/Gas 6. Heat the oil in a large sauce pan over a medium heat. Add the onion, garlic, bell peppers and cook for 2 minutes, stirring continuously.
Two: Add the tomatoes, tomato puree, lemon juice and cherry tomatoes to the pan and stir well and cook for a further 3 minutes.
Three: Season to taste and add the parsley and basil and stir.
Four: Add the sauce to the bottom of a baking dish and top with the cod and scatter the olives on top. Put the dish in the oven for 20 minutes, or until the fish is cooked though.
Five: Scatter extra herbs on top and crumble the feta. Serve with crusty bread and butter.
How to adapt
We have used cod in this fish bake, but you can swap it for something like haddock, tuna or salmon, or even use some king prawns instead. If fish isn't your thing, you could even use chicken or tofu. Like all our dishes, this is easy to adapt.
What to serve it with
You could add some chunks of cooked potatoes or some grains like rice or quinoa in to this baked cod to make it a really filling meal. However we like to serve it with something.
We just served ours with some chunks of crusty French bread, but here are some other side dishes that would go really well with it:
- Air Fryer Carrots
- Easy Roast Potatoes
- Roasted Lemon Asparagus
- Easy Cheesy Potato Bake
- The Best Greek Potatoes
- Garlic and Rosemary Roasted Potatoes
- Italian Roasted Vegetables
- Garlic Potato Wedges
Mediterranean flavours
This dish has all the ingredients that you would expect from a Mediterranean dish - fresh bell peppers, herbs, olives and of course tomatoes. I mean, is there anything that you can't do with a can of chopped tomatoes?
I know I say it time and time again, but if you always have a can of chopped tomatoes in your cupboard, then you always have the base of a delicious and healthy meal. You just throw in whatever else you have around and that's exactly how this simple cod recipe was created.
This dish is one of those where you throw everything in and it's mostly store cupboard essentials. If you are using up leftover vegetables, then it is really only the fish that you need to buy fresh. And the feta - don't forget the feta.
FAQs
If you have leftovers of this, then you can put it in an air tight container in the fridge for up to 2 days. It is best eaten straight away though.
You could use tuna, salmon, haddock or even prawns instead of the cod in this.
Yes, all the ingredients in this are naturally gluten free, but always check labels if you have allergies.
More fish recipes
If you’ve tried this or any other recipe on the blog then let us know how you got on in the comments below, we love hearing from you!
Tag us in your creations on Instagram @hungryhealthyhappy - we love sharing photos when people make our recipes. You can use the hashtag #hungryhealthyhappy too.
Recipe
Mediterranean Cod Bake
Ingredients
- 1 tablespoon olive oil
- 1 small red onion finely chopped
- 2 garlic cloves crushed
- 1 red bell pepper diced
- 1 yellow bell pepper diced
- 400 g chopped Tomatoes canned
- 2 tablespoon tomato puree
- 0.5 lemon (juice only)
- 8 cherry tomatoes
- 260 g cod fillets cut in half
- 15 g fresh parsley chopped
- 15 g fresh basil chopped
- 25 g olives pitted and halved
- 40 g feta crumbled
- 1 pinch sea salt and black pepper
Instructions
- Preheat the oven to 200°C/400°F. Heat the oil in a large sauce pan over a medium heat. Add the onion, garlic, bell peppers and cook for 2 minutes, stirring continuously.
- Add the tomatoes, tomato puree, lemon juice and cherry tomatoes to the pan and stir well and cook for a further 3 minutes.
- Season to taste and add the parsley and basil and stir.
- Add the sauce to the bottom of a baking dish and top with the cod and scatter the olives on top. Put the dish in the oven for 20 minutes, or until the fish is cooked though.
- Scatter extra herbs on top and crumble the feta. Serve with crusty bread and butter.
Notes
- Swap with cod for haddock, tuna, salmon or king prawns if you want to use a different fish. Or you could use grilled chicken or tofu instead.
- Bulk the fish bake out by adding potatoes, rice, quinoa for a more filling meal.
- If you didn't want to use feta, then you could add cheddar on top which would be more melty. You could even then pop it under the grill to get it nice and crispy.
Nutritional Information
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Charlene
Can this be frozen?
Dannii
Yes, this can be frozen.
Kellie Kearney
Oh my word, this looks and sound divine. Must try it the weekend for hubbie and I.
Northern Crumble
I'm not a huge fan of fish, unless its prawns. Great recipe as always, I could look at incorporating this into a similar dish!
Melanie Edjourian
I do quite like fish and this looks like a great low calorie recipe for the summer.
Kira
I'm not a fish fan but I know my parents would both love this so I'll pass it on!! Thanks for sharing! :D
Annie B
I need to eat more fish! This looks so tasty... and healthy. Gotta try this out.
Hannah
Oh my goodness these sounds right up my street - going to get everything to make this next week!!
Anna @AnnaTheApple
I've had such a thing for olives lately. I have them in my scrambled egg (with cheese) in the morning and it's soo good. Love the favours in the this. I find cod can be a bit boring but this sounds really nice.
Tara
This sounds like a perfect dinner for the summer, healthy too!
Tara xo
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