Golden cod fish is baked in a large skillet with green olives, red onion, tomatoes, and parsley, and is then topped with feta cheese in this simple and delicious Mediterranean baked cod recipe! It’s healthy, colorful, and ready in 30 minutes!
What Makes This Cod Recipe Different?
There is SO much that you can do with fish, yet I find that a lot of the recipes that show up when you google ‘white fish recipes’ are all the same.
Why is that?
To generalize, white fish is very versatile! You can eat it as it, or you can turn it into a sandwich or a pita pocket. There is just so much that you can do with it! So why are all of the cod recipes I find lemon and butter recipes?
We do use lemon and butter (only 1 tbsp of butter, and it’s optional), but we also bake the fish with ingredients that are frequently used in Mediterranean cooking, like green olives, tomatoes, red onion and parsley.
It’s healthy and every bite is bursting with delicious flavors. I’ve made this recipe 4 times in the past month, and I seriously can not get enough!
You’re Going To Love This
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How Do You Make This Mediterranean Fish Recipe?
It’s really simple you guys. You can prep it in 5 minutes, and it’s fully cooked and ready to serve in 30 minutes!
Place the cleaned cod fillets in a mixture of oil, lemon and butter and then dredge the fish in a flour and spices mixture. Make sure you reserve the oil butter sauce!
Pan sear the fish in olive oil for about 2 minutes per side, until golden brown.
Remove from the heat and add the butter, oil and lemon sauce to the pan.
Top with the chopped olives, tomatoes, red onion and parsley.
Bake for 20-25 minutes, depending on the thickness of your fillets. When the fish registers 145 degrees F on an instant read meat thermometer, it’s ready! Top with crumbled feta cheese and serve!
What TO Serve It With:
This cod fish recipe can be enjoyed as is, or can be served with a side. I’ve also enjoyed it as a pita pocket, which was absolutely delicious and could be a great lunch idea for leftovers!
What Makes This A Healthy Cod Recipe?
This is a healthy cod fish recipe, and here’s why!
| Cod Fish | Cod is a low fat protein source, and is a good source of Omega-3 fatty acids. It’s rich in vitamin B12, which is an important part of your body’s nerve and blood cells |
| Parsley | Parsley is a very rich source of vitamin K, which is very important for blood clotting. It also contains a good amount of vitamin A and flavonoids, which are antioxidants that fight free radicals in the body. |
| Green Olives | You can use any type of olive that you want in this recipe! Olives are high in vitamin E and other powerful antioxidants. They are high in the healthy fat oleic acid, which is studied for a variety of health benefits. |
| Tomatoes | I always recommend getting organic tomatoes. Tomatoes are a great source of vitamin C, potassium, folate and vitamin K. They are also a fairly good source of insoluble fiber. |
| Olive Oil | Rich in heart healthy fat’s like the monounsaturated fat oleic acid, which has been linked to several health benefits like the potential to help protect against heart disease. (read more HERE) It is also a great source of antioxidants, including the polyphenolic compound oleuropein, a substance that has been found to protect LDL (bad cholesterol) from oxidation. (read more HERE) |
| Red Onion | Red onions are very nutrient dense, and are particularly high in vitamin C which is important for immune health. They also contain antioxidants and have potent anti inflammatory properties. |
There are also a ton of benefits of the spices that we use!
Ingredient Substitutions
FETA CHEESE – Feta is great for this recipe because it is not overpowering and has a good crumbly texture that pairs well with the flaky fish. But feel free to use goat cheese or cotija! You could even do blue cheese or Gorgonzola, but just note that it will drastically change the flavor profile of the dish.
How TO Make This For A Party
Having a dinner party? This would be a great baked white fish recipe to serve since it is so easy to make and so beautiful!
To serve it for a crowd, double the recipe. After you finish briefly pan searing the fish until golden brown, instead of leaving them in the cast iron skillet, transfer them to a large baking dish so they all fit.
How To Store It:
TO STORE – This easy cod recipe is best served right away, as most fish dishes are. But if you have leftovers, store them in an airtight container in the refrigerator for up to 2 days.
TO RE-HEAT – To re-heat, you can microwave it for 30 seconds, flip the fish and microwave for another 20-30 seconds. I recommend popping the fish and other ingredients into a pita pocket for a completely new take on the dish!
What’s The Difference Between A Cod Filet And A Cod Loin?
FUN FACT – Cape Cod, Massachusetts was actually named Cape Cod by English explorer Bartholomew Gosnold due to the vast number of cod fish in the waters of the cape!
Video On How To Cook This Mediterranean Baked Cod Recipe
More Seafood Recipes
Looking for some more seafood recipes? Here are a few more of my favorites!
Did you make this recipe? It would mean so much to me if you would rate it below the recipe card and tag me in your creation on Instagram so I can admire your work! @RecipeHippie
Mediterranean Baked Cod Recipe
Golden cod fish is baked in a large skillet with green olives, red onion, tomatoes and parsley, and is then topped with feta cheese in this simple and delicious Mediterranean baked cod recipe! It's healthy, colorful and ready in 30 minutes!Equipment
- one oven safe skillet
Ingredients
- 3 medium to large cod loins or one cod filet cut into equal portions (adjust accordingly for the amount of people you are serving)
- 5 tbsp extra virgin olive oil, divided
- 3 tbsp fresh squeezed lemon juice
- 1 tbsp unsalted butter (okay to omit or substitute with ghee)
- 1/4 cup brown rice flour (all purpose is okay)
- 1 tsp dried dill
- 1 tsp garlic powder
- 1/2 tsp smoked paprika
- 1/8 tsp pink Himalayan salt (table salt is okay)
- fresh cracked black pepper, to taste
- 2 small plum tomatoes, cored and chopped. 3/4 cup halved cherry tomatoes are okay too
- 1/2 cup green olives, halved
- 1/4 cup parsley, chopped
- 1/4 cup finely diced red onion
- 1/4 cup crumbled feta cheese
Instructions
- Preheat the oven to 425 degrees F.
- In a bowl, mix together 3 tbsp of olive oil, 3 tbsp of lemon juice and 1 tbsp of melted butter. In a separate bowl, mix together the flour, dried dill, garlic powder, paprika, salt and pepper.
- Dip each individual cod filet into the oil butter mixture, and then into the flour mixture, coating on all sides. Make sure to reserve the left over butter, oil and lemon mixture.Heat 2 tbsp of olive oil in a large cast iron skillet until hot. Carefully add the cod to the pan. Sear on each side until golden, about 2 minutes per side. Remove from the heat.
- Add the reserved butter, oil and lemon mixture to the pan. Top the fish with the olives, tomatoes, red onion and parsley.
- Bake for 15-25 minutes, depending on the thickness of your fillets. When the fish registers 145 degrees F on an instant read meat thermometer at it's thickest part, it's ready! Top with crumbled feta cheese and serve!
Notes
TO STORE –- This easy cod recipe is best served right away, as most fish dishes are. But if you have leftovers, store them in an airtight container in the refrigerator for up to 2 days.
TO RE-HEAT – - To re-heat, you can microwave it for 30 seconds, flip the fish and microwave for another 20-30 seconds. I recommend popping the fish and other ingredients into a pita pocket for a completely new take on the dish!
Nutrition
Calories: 565kcalCarbohydrates: 17gProtein: 45gFat: 35gSaturated Fat: 8gPolyunsaturated Fat: 4gMonounsaturated Fat: 22gTrans Fat: 0.2gCholesterol: 120mgSodium: 739mgPotassium: 687mgFiber: 3gSugar: 2gVitamin A: 1208IUVitamin C: 28mgCalcium: 124mgIron: 2mgInterested in the Mediterranean diet? Check out my 21-Day Mediterranean Diet Meal Plan! Take the stress out of meal planning and let me do the hard work for you!Learn More
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