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Hungry Healthy Happy » Recipes » Seafood

Mediterranean Baked Cod

Mar 19, 2021 · Written by Dannii Martin · This post may contain affiliate links which earn us commissions if purchases are made · 73 Comments

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Diet: Gluten Free / Low Carb
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Mediterranean Cod Bake in a dish with a text title overlay.

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.

Cod fillets baked in a tomato sauce in a large baking dish.

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.

Jump to:
  • Ingredients needed
  • Step by step
  • How to adapt
  • What to serve it with
  • Mediterranean flavours
  • FAQs
  • Extra tips
  • More fish recipes
  • Recipe
  • Feedback

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.

A frying pan with chopped bell peppers and onions.

Two: Add the tomatoes, tomato puree, lemon juice and cherry tomatoes to the pan and stir well and cook for a further 3 minutes. 

A frying pan with chopped vegetables, chopped tomatoes and cherry tomatoes.

Three: Season to taste and add the parsley and basil and stir.

A vegetable tomato sauce and herbs in a frying pan.

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.

A baking dish with a tomato vegetable sauce and white fish fillets.

Five: Scatter extra herbs on top and crumble the feta. Serve with crusty bread and butter.

Cod bake in a baking dish topped with chopped herbs and lemon slices.

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
Cod in tomato sauce with olives and feta cheese.

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.

White fish baked in tomato sauce next to chunks of bread.

FAQs

How to store Mediterranean baked cod?

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.

What other fish can I use?

You could use tuna, salmon, haddock or even prawns instead of the cod in this.

Is it gluten free?

Yes, all the ingredients in this are naturally gluten free, but always check labels if you have allergies.

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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

  • Salmon Casserole in a baking tin with a spoon removing a portion.
    Salmon Casserole
  • Soy Ginger Salmon Noodles on a blue plate with onions and chillies.
    Soy Ginger Salmon Noodles
  • A tray of seafood lasagna with a portion cut out.
    Seafood Lasagna
  • Sardine pasta in a bowl with a fork.
    Sardine Pasta

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

Cod bake in a baking dish topped with chopped herbs and lemon slices

Mediterranean Baked Cod

By: Dannii Martin
This Mediterranean Baked Cod couldn't be any simpler (unless someone cooked it for you) and it's bursting with summery Mediterranean flavours.
A circular logo saying GF.
Gluten Free
The words low carb in a white circle.
Low Carb
4.92 from 49 votes
Pin Print Save recipe Saved!
Course: Main Course
Cuisine: Mediterranean
Prep: 5 minutes mins
Cook: 25 minutes mins
Total: 30 minutes mins
Servings: 4 people
Calories: 172kcal
Allergens:
An illustration of a carton of milk.
Dairy
An illustration of a fish.
Fish

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

Serving: 1portion | Calories: 172kcal | Carbohydrates: 15g | Protein: 16g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 37mg | Sodium: 408mg | Potassium: 782mg | Fiber: 3g | Sugar: 7g | Vitamin A: 1922IU | Vitamin C: 126mg | Calcium: 125mg | Iron: 2mg

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.

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Comments

  1. WhatLauraLoves says

    August 17, 2016 at 1:19 am

    5 stars
    This looks absolutely delicious. I rarely cook fish at home as I'm so scared of undercooking it. I like to make salmon but I really should try other dishes xxx

    Reply
  2. Liz Mays says

    August 16, 2016 at 10:46 pm

    5 stars
    Oh man this sounds amazing. The guys actually made baked cod the other night. This looks so much more flavorful!

    Reply
  3. Ashley says

    August 16, 2016 at 10:44 pm

    5 stars
    I just love Mediterranean flavors - there is something about them that just makes me happy! This sounds wonderful!

    Reply
  4. Ana De- Jesus says

    August 16, 2016 at 10:09 pm

    This looks like a simple yet delicious meal to make and cod is so good for you especially when it is fresh!

    Reply
  5. Rhian Westbury says

    August 16, 2016 at 9:48 pm

    5 stars
    I love making cod, as you said it's such a simple yet filling meal x

    Reply
  6. Sam | North East Family Fun says

    August 16, 2016 at 9:40 pm

    A lovely recipe that I can see me popping in the oven too. Thanks for sharing the nutritional info too - always useful x

    Reply
  7. Lorianne says

    August 16, 2016 at 9:24 pm

    What a lovely fresh meal. What would you serve this with?

    Reply
  8. Vikki Holness says

    August 16, 2016 at 8:46 pm

    5 stars
    Although this looks utterly delicious, nice and fresh for summer, i'm allergic to seafood. *wails* However, i've passed the recipe on to my mum who LOVES fish so i'll wait to hear her verdict! xxx

    Reply
  9. Rhiannon says

    August 16, 2016 at 8:25 pm

    5 stars
    I'm not much of a cod fan, but this sure looks tasty! I'll have to save this for my dad's birthday, he'll love it!

    Reply
  10. Caroline Magovern says

    August 16, 2016 at 8:24 pm

    5 stars
    That looks lovely! Wish we ate more fish but husbands not a fan. We always use Cirio tomatoes - they're definitely the best.

    Reply
  11. Catherine says

    August 16, 2016 at 8:14 pm

    5 stars
    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!

    Reply
  12. Amanda says

    August 16, 2016 at 7:58 pm

    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?

    Reply
  13. Ami@NaiveCookCooks says

    August 16, 2016 at 7:29 pm

    5 stars
    I love cod Dannii! My mother in law makes this killer 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!

    Reply
  14. StressedMum says

    August 16, 2016 at 7:16 pm

    I have some cod in will have to try this x

    Reply
  15. Maria @closeothome says

    August 16, 2016 at 7:14 pm

    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.

    Reply
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