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Mediterranean Baked Cod Recipe

June 29, 2022 by Elizabeth Murray | Affiliate Disclaimer
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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!

This is definitely going to be one of the best cod recipes that you have ever had!
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A close up image of mediterranean baked cod recipe, with a golden baked white fish filet topped with green olives, red onion, parsley and tomatoes

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!

An overhead image of a large black cast iron skillet filled with three baked cod filets, topped with green olives, red onion, tomato, parsley and feta

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!

  • Make sure to scroll down to the recipe card for the full list of ingredients and instructions!

  1. 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!
  2. Pan sear the fish in olive oil for about 2 minutes per side, until golden brown.
  3. Remove from the heat and add the butter, oil and lemon sauce to the pan.
  4. Top with the chopped olives, tomatoes, red onion and parsley.
  5. 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!
A large cast iron skillet filled with three golden pan seared cod fillets, and a butter olive oil sauce
A cast iron skillet filled with three golden white fish fillets, green olives and chopped tomatoes
A cast iron skillet filled with three golden white fish fillets, green olives, chopped tomatoes, sliced red onion and green chopped parsley

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!

  • Grains, such as barley, farro, wild rice, brown rice, quinoa, bulgur

  • A light pasta, like orzo, elbow macaroni or angle hair

  • Couscous, pearled or Moroccan

  • In a sandwich or pita pocket

A pita pocket filled with a baked white fish fillet, sliced green olives, chopped tomatoes, red onion, parsley and feta.

What Makes This A Healthy Cod Recipe?

This is a healthy cod fish recipe, and here’s why!

Cod FishCod 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
ParsleyParsley 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 OlivesYou 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.
TomatoesI 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 OilRich 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 OnionRed 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.
I am not a doctor or dietitian, Please consult with your doctor if you are making changes to your diet.

There are also a ton of benefits of the spices that we use!

An overhead shot of the ingredients used to make this mediterranean cod recipe, including cod filets, butter, olive oil, chopped red onion and parsley, chopped tomatoes and olives, lemon, feta and flour with spices

Ingredient Substitutions

  • COD FISH – Feel free to use ANY white fish! Halibut, flounder, halibut or tilapia all work great. Try to get a thick cut, and make sure all of the pieces are uniform in size if you can.

  • BUTTER – We only use 1 tbsp of butter in this recipe. Fish and butter go very well together, but if you want to omit the butter you absolutely can. You can also substitute it with ghee.

  • GREEN OLIVES – I used stuffed green olives for this recipe, because that is what I had. But in reality, you can use any variety of olive that you want! Kalamata would also be delicious.

  • TOMATOES – Any kind of tomato is fine! Halved cherry tomatoes are also a great option.

  • 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.

    An overhead image of a large black cast iron skillet filled with three baked cod filets, topped with green olives, red onion, tomato, parsley and feta

    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!

    Whats The Difference Between A Cod Filet And A Cod Loin?

    • COD FILLET – Cod fillets are vertical cuts from the body. They start at the backbone and work down towards the belly. They tend to be long and triangular in shape, and have different thicknesses.

      If you purchase a cod fillet, you will need to cut it into equal pieces, and bear in mind that some pieces will cook quicker than others.

    • COD LOIN – Cod loins are thick cut fillets from larger fish (cod can get up to 200 pounds!). They tend to be uniform in thickness and comprise of the main section of a fillet above the fish’s lateral line, which starts at a fish’s head and ends behind their dorsal fin.

    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!

    A wooden bowl filled with mediterranean baked cod recipe, with a skillet of the same recipe in the background

    Video On How To Cook This Mediterranean Baked Cod Recipe

    @recipehippie

    Share this one with a fish lover! #easyrecipes #lent #fishdinner #weekendvibes #mediterraneandiet #foodtiktok #recipe

    ♬ SHIMMY SONGTRADR 30 HIT WONDER – Artist manager manager

    More Seafood Recipes

    Looking for some more seafood recipes? Here are a few more of my favorites!

    • Pumpkin Clam Chowder

    • Ginger Sage Shrimp and Polenta

    • Healthy Oven Baked Cod Recipe

    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

    A close up image of mediterranean baked cod recipe, with a golden baked white fish filet topped with green olives, red onion, parsley and tomatoes

    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!
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 29 mins
    Course Dinner
    Cuisine Mediterranean
    Servings 3

    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!
    Keyword cod recipes, white fish recipes
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Category: Dinner Recipes, Healthy Recipes, Mediterranean Diet Recipes, Seafood recipes
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Hey, I’m Liz!

I am SO thrilled to meet you!

I’m a Physical Therapy Assistant turned food blogger, and love merging my intrigue for the human body with my passion for all things food! I’m here to show you that enjoying a Mediterranean diet doesn’t mean that you can only eat Mediterranean food! I can’t wait to show you how rewarding the MedDiet lifestyle can be!

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About Me

Hello! I am the recipe hippie, and I am here to give you a free spirited approach towards home cooking. When it comes to the ingredients you have available, I challenge you to reject your conventional notions around recipes and think outside of the box. Substitutions are encouraged! So open up your pantry, get creative and have fun. Some of the greatest things in life originated through improvisation!

Hello! I am the recipe hippie, and I am here to give you a free spirited approach towards home cooking!

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