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.
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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 and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- 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.
Variations
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.
Step by Step Instructions
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.
Serving Suggestions
You could add some chunks of cooked potatoes or some grains like rice or quinoa into 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:
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.
Dannii's Top 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.
Frequently Asked Questions
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 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 of 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) of Chopped tomatoes - canned
- 2 tablespoon of Tomato puree
- 0.5 Lemon - (juice only)
- 8 Cherry tomatoes
- 260 g (9 oz) of Cod fillets - cut in half
- 15 g (0.5 cups) of Fresh parsley - chopped
- 15 g (0.5 cups) of Fresh basil - chopped
- 25 g (0.25 cups) of Olives - pitted and halved
- 40 g (1.5 oz) of Feta - crumbled
- 1 pinch of Sea salt and ground black pepper
Instructions
- Preheat the oven to 200°C/180°C(fan)/400°F/Gas 6.
- Heat 1 tbsp of 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 of Chopped tomatoes, 2 tbsp of 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 of Sea salt and ground black pepper and add 15 g of Fresh parsley and 15 g of Fresh basil and stir.
- Add the sauce to the bottom of a baking dish and top with 260 g of Cod fillets and scatter 25 g of 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 of 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
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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.
Sam | North East Family Fun says
A lovely recipe that I can see me popping in the oven too. Thanks for sharing the nutritional info too - always useful x
Lorianne says
What a lovely fresh meal. What would you serve this with?
Catherine says
This is what I'm in the mood for tonight. I could really go for a slice of cod and I love the Mediterranean topping!
Amanda says
We cook prawns and salmon a lot, but hardly ever cod (unless it is battered and from a box). This looks really nice and simple though. Is that mash that it is served with?
Ami@NaiveCookCooks says
I love cod Dannii! My mother in law makes this amazing Indian style rub for cod and after marinating she cooks it on skillet, divine! I love how light and healthy your Mediterranean cod is! Yum!
StressedMum says
I have some cod in will have to try this x
Maria @closeothome says
I cook a lot of Mediterranean food here and this looks just up our alley. Have shrimp tonight wonder if I can make that sauce.
tp keane says
oh yum, we love cod in our house. I must give this recipe a whirl.
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.