Baked Cod with Olives and Tomato
A vibrant and effortless Mediterranean dish featuring flaky cod baked with briny Kalamata olives, juicy cherry tomatoes, and tangy capers. It's a healthy, flavorful one-pan meal that comes together in under 30 minutes, perfect for a weeknight dinner.
For 4 servings
Preheat oven and prepare the cod.
- Preheat your oven to 400°F (200°C).
- Pat the cod fillets completely dry with paper towels.
- Season both sides of the fillets lightly with salt and black pepper.
TIPDrying the fish ensures it bakes nicely instead of steaming, giving it a better texture.Combine the tomato and olive mixture.
In a medium bowl, toss together the halved grape tomatoes, Kalamata olives, capers, sliced garlic, olive oil, white wine, and dried oregano. Mix well until everything is coated.
Arrange the fish and topping in a baking dish.
- Place the seasoned cod fillets in a single layer in a 9x13-inch baking dish or a similar-sized pan.
- Pour the tomato and olive mixture evenly over and around the cod fillets.
Bake the cod until flaky.
Transfer the baking dish to the preheated oven. Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
TIPCooking time will vary based on the thickness of your fillets. Check for doneness at the 15-minute mark to avoid overcooking.Garnish and serve immediately.
Remove the dish from the oven. Sprinkle with fresh chopped parsley and serve hot with lemon wedges on the side for squeezing over the fish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcook the cod. It's done as soon as it turns opaque and flakes easily. Overcooked cod can be dry.
- 2Use good quality Kalamata olives for the best briny, fruity flavor.
- 3For extra flavor, you can add a few sprigs of fresh thyme or rosemary to the baking dish.
- 4This dish is best served immediately, but leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Adapt it for your goals.
Low carb
This dish is naturally low in carbs. Serve it with cauliflower rice or zucchini noodles instead of grains to make it a complete low-carb meal.
healthyHealthy
To reduce fat content, decrease the olive oil to 2 tablespoons. The dish will still be flavorful from the olives and capers.
quickQuick
Use pre-pitted and halved olives and jarred minced garlic to save on prep time.
spicySpicy
Add a pinch of red pepper flakes to the tomato and olive mixture for a little bit of heat.
Why this is on our healthy list.
Rich in Lean Protein
Cod is a fantastic source of high-quality, low-fat protein, which is essential for muscle repair, immune function, and overall body maintenance.
Heart-Healthy Fats
Both the cod (omega-3s) and the olive oil (monounsaturated fats) contribute to cardiovascular health by helping to reduce inflammation and improve cholesterol levels.
Packed with Antioxidants
Tomatoes are rich in lycopene, and olives contain polyphenols, both powerful antioxidants that help protect your cells from damage.
Frequently asked questions
Yes, this is a very healthy dish. Cod is an excellent source of lean protein and omega-3 fatty acids. The dish uses heart-healthy olive oil and is packed with vegetables and antioxidants from tomatoes and olives.