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–+ servings
Baked Cod

Savory Baked Cod with Tomatoes for a Mediterranean Delight

This Easy Baked Cod recipe features fresh ingredients like cherry tomatoes and capers, delivering a quick and healthy Mediterranean dinner in just 35 minutes.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Cod Flaky and mild
  • 1 teaspoon Sea Salt Essential for enhancing flavors
  • 1/2 teaspoon Black Pepper Adjust to taste
  • 1/4 teaspoon Red Pepper Flakes Add more for extra heat
  • 2 cloves Minced Garlic Can substitute with garlic powder
For the Flavor Base
  • 2 tablespoons Extra Virgin Olive Oil Avocado oil works as a substitute
  • 1 tablespoon Lemon Juice Fresh is best, jarred can work
  • 1 teaspoon Dried Oregano Can try rosemary or thyme
For the Toppings
  • 2 cups Cherry Tomatoes Can replace with whole or plum tomatoes
  • 2 tablespoons Capers Green olives can be an alternative
For Serving
  • 2 cups Dry White Rice Consider quinoa or farro for variety

Equipment

  • oven
  • 9x13-inch baking dish
  • small bowl

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C).
  2. In a small bowl, whisk together olive oil, lemon juice, oregano, black pepper, red pepper flakes, and sea salt.
  3. Arrange cod fillets in a baking dish and scatter tomatoes, capers, and minced garlic over the fish.
  4. Pour olive oil mixture over the layered ingredients and toss gently.
  5. Bake in the preheated oven for 25 minutes.
  6. Broil for an additional 2 minutes for caramelization.
  7. Prepare the rice according to package instructions.
  8. Serve the baked cod over rice, spooning juicy tomatoes and capers on top.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 34gProtein: 30gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 75mgSodium: 600mgPotassium: 800mgFiber: 2gSugar: 6gVitamin A: 500IUVitamin C: 20mgCalcium: 50mgIron: 1.5mg

Notes

Use fresh ingredients for best results and adjust cooking times for fish thickness.

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