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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

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!
5 from 1 vote
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Prep Time 5 minutes
Cook Time 29 minutes
Course Dinner
Cuisine Mediterranean
Servings 3
Calories 565 kcal

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: 2mg
Keyword cod recipes, white fish recipes
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