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–+ servings
Baked cod with lemon herb tomatoes and greens on a white plate.

Mediterranean Baked Cod with Lemon Herb Tomatoes

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This Mediterranean Baked Cod with Lemon Herb Tomatoes is everything a weeknight dinner should be. One dish, fresh Mediterranean ingredients, under 20 minutes, and 32 grams of protein per serving. GLP-1 friendly, naturally anti-inflammatory, and the kind of recipe that earns a permanent spot in your weekly rotation.
Course Dinner, Lunch, Main Course
Cuisine Mediterranean
Keyword anti-inflammatory dinner, baked cod with lemon herb tomatoes, baked cod with olive oil and garlic, baked cod with tomatoes and olives, cod with capers and olives, dairy free dinner, easy baked cod, easy Mediterranean dinner, GLP-1 friendly dinner, gluten free fish recipe, healthy baked cod, high protein fish dinner, lemon herb cod, low calorie high protein dinner, mediterranean baked cod, Mediterranean diet recipe, Mediterranean fish recipe, one pan fish dinner, weeknight fish recipe, white fish dinner
Prep Time 10 minutes
Cook Time 13 minutes
Total Time 23 minutes
Servings 2
Calories 244
Author Racheal Salazar

Equipment

  • 1 Baking dish
  • 1 Mixing Bowl

Ingredients

  • 2 fillets cod
  • 1/2 cup cherry tomatoes halved
  • 1/2 tbsp capers drained
  • 1/4 cup kalamata olives pitted and halved
  • 1.5 clove garlic minced
  • 1 lemon zested
  • 1 lemon juiced
  • 1/2 tbsp olive oil extra virgin
  • 1/3 cup parsley fresh, roughly chopped
  • 1 tbsp basil fresh, torn
  • 1/2 tsp oregano dried
  • 1/3 tsp sea salt
  • 1/3 tsp black pepper
  • 1/3 tsp red pepper flakes optional

Instructions

Preheat the oven

  • Preheat oven to 400°F. Lightly oil a baking dish large enough to hold your 2 fillets cod in a single layer without crowding.

Build the topping

  • In a bowl, combine: 1/2 cup cherry tomatoes, 1/2 tbsp capers, 1/4 cup kalamata olives, 1.5 clove garlic, 1 lemon zest, 1/2 1 lemon juice, 1/2 tbsp olive oil, 1/2 tsp oregano, 1/3 tsp black pepper,1/3 tsp sea salt, 1/3 tsp red pepper flakes. Stir gently to coat everything.

Season the cod

  • Pat your cod dry with a paper towel. This is the single most important step for getting a good bake instead of a watery one. Season lightly with salt and pepper and lay them in your prepared baking dish. Squeeze the remaining half of 1 large lemon, zested and juiced directly over the fillets.

Top and bake

  • Spoon the tomato topping generously over each fillet, letting it fall around the sides of the fish too. Bake uncovered for 12 to 13 minutes until the cod is opaque and flakes easily when you press it gently with a fork. Do not overbake. Cod goes from perfect to dry very quickly.

Finish and serve

  • Pull the dish from the oven and scatter 1/3 cup parsley, roughly chopped, and 1 tbsp basil, torn over the top. Serve straight from the baking dish with an extra lemon wedge on the side.
    Baked cod with cherry tomatoes, olives, and herbs for Mediterranean flavor.

Notes

  • Pat the fish completely dry before baking for the best texture
  • Start checking for doneness at 11 minutes, every oven runs differently
  • Tomato topping can be made 24 hours ahead and stored in the fridge
  • Reheat leftovers at 300 degrees covered with foil, avoid the microwave

Nutrition

Calories: 244kcal | Carbohydrates: 14g | Protein: 33g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 73mg | Sodium: 816mg | Potassium: 1025mg | Fiber: 5g | Sugar: 4g | Vitamin A: 1348IU | Vitamin C: 82mg | Calcium: 99mg | Iron: 3mg