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.
If you are looking for more recipes that use cod, try our delicious Cod Curry or our simple Baked Cod Parcels.
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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.
A full ingredients list with measurements is in the recipe card below.
Step by step
Prep: Preheat the oven to 200°C/180°C(fan)/400°F/Gas 6.
One: 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.
Extra tips
• 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.
More fish recipes
If you’ve tried this baked cod recipe, let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.
Recipe
Mediterranean Baked Cod
Ingredients
- 1 tablespoon Olive oil
- 1 Red onion - small; finely chopped
- 2 Garlic clove - crushed
- 1 Red bell pepper - diced
- 1 Yellow bell pepper - diced
- 400 g (14 oz) Chopped tomatoes - canned
- 2 tablespoon Tomato puree
- 0.5 Lemon - (juice only)
- 8 Cherry tomatoes
- 260 g (9 oz) Cod fillets - cut in half
- 15 g (0.5 cups) Fresh parsley - chopped
- 15 g (0.5 cups) Fresh basil - chopped
- 25 g (0.25 cups) Olives - pitted and halved
- 40 g (1.5 oz) Feta - crumbled
- 1 pinch Sea salt and ground black pepper
Instructions
- Preheat the oven to 200°C/180°C(fan)/400°F/Gas 6.
- Heat 1 tablespoon Olive oil in a large sauce pan over a medium heat. Add 1 Red onion, 2 Garlic clove, 1 Red bell pepperand 1 Yellow bell pepper and cook for 2 minutes, stirring continuously.
- Add 400 g Chopped tomatoes, 2 tablespoon Tomato puree, juice of 0.5 Lemon and 8 Cherry tomatoes to the pan and stir well and cook for a further 3 minutes.
- Season with 1 pinch Sea salt and ground black pepper and add 15 g Fresh parsley and 15 g Fresh basil and stir.
- Add the sauce to the bottom of a baking dish and top with 260 g Cod fillets and scatter 25 g 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 over 40 g Feta. Serve with crusty bread and butter.
Recipe Tips
- 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
The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.
tp keane says
oh yum, we love cod in our house. I must give this recipe a whirl.
Renne says
We always buy Cirio tomatoes now and I agree that you can really taste the difference. They are a lot more expensive though.
Cristina says
I have only ever had cod battered from the chippie, but this looks lush with the olives. I'm surprise you didn't put feta on it too ;)
[email protected] says
Cod is normally a fish I do not make. But this sounds very tasty and really easy.
Jemma @ Celery and Cupcakes says
This looks so light and summery. Cod is a lovely fish and just soaks up all of those flavours.
peter @Feed Your Soul Too says
Dannii, your topping is perfect for the cod. You have the salty brininess of the olives, the acidity of the tomatoes and the freshness of the herbs.
Angie@Angie's Recipes says
I love protein packed and delicious meals like this...droolicious!
Shashi at RunninSrilankan says
I don't eat cod often enough - mostly because I'm at a loss as to what to do with it other than put it in a curry. This version sure does tug at my tastebuds - loving all the flavorings in it.
Blogging Mummy says
this looks delicious, we are having cod tonight and its a shame i didnt see this earlier or I would have tried it. This is one I have taken pics of on my phone ready for the next cod night we have. It looks so nice.
Shelma says
This looks absolutely delicious! My son loves Mediterranean food but hates fish. I hope if the fish is prepared this way, he would like it. Thanks for sharing!
Igor @ Cooking The Globe says
I love cod. One of my favorite fish. Thanks for the amazing recipe!
Louise says
This looks sooooo good and not to hard to make either, thanks for sharing!
Julie @ Running in a Skirt says
What a great simple recipe. Totally going to have to add this to my dinner rotation. Also your lemon napkin is adorable!
Amy @ Pressure Cook Recipes says
Hi Dannii,
My hubby is big fan of fish!
Love the flavors and the simplicity of this dish.
Thanks for this taster recipe of your book. :)
Have a wonderful week.
Amy
David @ Spiced says
Oh you had me at Mediterranean! I love all of the flavors going on in this recipe, Dannii...and I also love a good white fish. I'm thinking this would be an excellent healthy meal to offset all of the sweets that have been plaguing us lately. :-) Extra olives on mine, please!
David @ Spiced says
Also, I'm putting your book in my Amazon cart right now for next time I make an order! It looks great!