If you’re looking for a light, healthy, and incredibly flavorful seafood dish, Mediterranean Baked Cod is the perfect recipe for you. This dish captures the vibrant flavors of the Mediterranean with its blend of olive oil, tomatoes, garlic, lemon, and fresh herbs. Not only is it delicious, but it’s also simple to prepare, making it an ideal option for both busy weeknights and elegant dinners.
In this article, we’ll explore everything you need to know about making the perfect Mediterranean Baked Cod, including step-by-step instructions, expert tips, and answers to frequently asked questions.
Why You'll Love This Recipe
Healthy & Nutritious: Cod is rich in protein, omega-3 fatty acids, and essential vitamins.
Easy to Prepare: Minimal prep and a short baking time make this a hassle-free meal.
Bursting with Flavor: The Mediterranean ingredients add a delightful balance of citrus, herbs, and savory goodness.
Versatile: Serve it with rice, quinoa, pasta, or a side of roasted vegetables for a complete meal.
Ingredients
4 cod fillets (about 6 oz each)
2 tablespoons olive oil
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon smoked paprika
½ teaspoon red pepper flakes (optional, for spice)
1 teaspoon salt
½ teaspoon black pepper
1 cup cherry tomatoes, halved
½ cup Kalamata olives, pitted and sliced
2 tablespoons capers, drained
1 lemon, sliced
¼ cup fresh parsley, chopped
½ cup crumbled feta cheese (optional)
½ cup white wine or vegetable broth (for added moisture)
Instructions
Step 1: Preheat and Prepare Ingredients
Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil.
Step 2: Season the Cod
Pat the cod fillets dry with a paper towel. In a small bowl, mix olive oil, minced garlic, oregano, basil, paprika, red pepper flakes (if using), salt, and black pepper. Rub this mixture over the cod fillets.
Step 3: Assemble the Dish
Place the seasoned cod fillets in the baking dish. Scatter the halved cherry tomatoes, sliced olives, and capers around the fish. Arrange the lemon slices on top of the fillets for extra citrus flavor. Pour the white wine or vegetable broth into the dish to keep the fish moist while baking.
Step 4: Bake to Perfection
Bake for 12-15 minutes, or until the cod flakes easily with a fork. The internal temperature should reach 145°F (63°C).
Step 5: Garnish and Serve
Remove from the oven and sprinkle with chopped parsley and crumbled feta cheese (if using). Serve immediately with a side of your choice.
Tips for the Best Mediterranean Baked Cod
Choose Fresh Cod: Fresh, high-quality cod fillets yield the best flavor and texture.
Don’t Overcook: Cod cooks quickly, so keep an eye on it to prevent dryness.
Use Fresh Herbs: While dried herbs work, fresh oregano and basil add an extra burst of flavor.
Enhance with Wine: White wine enhances the dish’s depth of flavor but can be replaced with vegetable broth if preferred.
Experiment with Additions: Try adding artichokes, roasted bell peppers, or sun-dried tomatoes for variation.
Serving Suggestions
With Grains: Serve with quinoa, couscous, or brown rice for a wholesome meal.
With Vegetables: Pair with roasted asparagus, zucchini, or a simple Greek salad.
With Bread: Enjoy with warm pita or crusty whole-grain bread to soak up the flavorful sauce.
Frequently Asked Questions
1. Can I Use Frozen Cod?
Yes! If using frozen cod, thaw it completely in the refrigerator before baking. Pat it dry to remove excess moisture for the best texture.
2. What Other Fish Can I Use?
This recipe works well with other mild white fish like haddock, halibut, or tilapia.
3. Can I Make This Recipe Ahead of Time?
You can prepare the seasoning and assemble the ingredients in advance. However, for the best results, bake the dish fresh to maintain the cod’s tenderness.
4. How Do I Store and Reheat Leftovers?
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven at 350°F (175°C) for about 10 minutes or until warmed through.
5. Is Mediterranean Baked Cod Keto-Friendly?
Yes! This dish is naturally low in carbs, making it a great option for those following a keto diet.
6. What Can I Use Instead of White Wine?
You can replace white wine with vegetable broth, chicken broth, or even a splash of lemon juice for a similar depth of flavor.
7. Can I Make This Dish Dairy-Free?
Absolutely! Simply omit the feta cheese or use a dairy-free alternative.
8. How Do I Know When the Cod is Done Cooking?
The cod should be opaque and flake easily with a fork. If using a thermometer, ensure the internal temperature reaches 145°F (63°C).
9. Can I Grill This Instead of Baking?
Yes! Wrap the cod in foil with the seasonings and grill over medium heat for about 10 minutes or until fully cooked.
10. What Makes This Recipe Mediterranean?
The combination of olive oil, garlic, tomatoes, olives, capers, and fresh herbs embodies classic Mediterranean flavors known for being both healthy and delicious.
Conclusion
Mediterranean Baked Cod is a simple yet flavorful dish that’s perfect for any occasion. With its fresh ingredients, healthy profile, and easy preparation, it’s a go-to recipe that never fails to impress. Try it today, experiment with your favorite Mediterranean flavors, and enjoy a restaurant-quality meal in the comfort of your home!
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