Mediterranean Baked Cod

This Mediterranean Baked Cod Recipe is the perfect, healthy meal! The whole meal bakes in one pan and takes about 20 minutes to prepare. I’ve chosen wild cod fillets and paired them with a flavorful vegetable medley.

Oven Baked Cod with Mediterranean Vegetables

One of my favorite meals is simple baked fish and roasted vegetables. It’s simple to prepare, tastes amazing, and is nutrient-dense.

Add to the mix that a whole dinner is done in 30 minutes, with only 1 dish to wash.

This simple preparation allows the flavors of the vegetables and the fresh fish to really shine.

I love the combination of fennel, peppers, tomatoes, and olives, but the sky is the limit here! So many combinations of vegetables would work great in this dish.

I top the pan with lemon slices, and then sprinkle it with fresh herbs. A hefty drizzle of olive oil, and a light drizzle of balsamic vinegar, turns this in to a gourmet meal with minimal effort.

The secret to having perfectly roasted vegetables, without the cod fish overcooking? I first cook the vegetables for 20 minutes, then add the fish for the final 10 minutes. Tender filets of cod require a short cooking time!

Serve this healthy weeknight dinner with some crusty bread or a fresh garden salad! Pairs perfectly with a glass of white wine.

You’ll also love this Mediterranean Baked Salmon and my personal favorite, Baked Pesto Salmon.

What You’ll Need

• Fennel
• Orange Bell Pepper (or your favorite bell pepper)
• Cherry Tomatoes (or whatever fresh tomatoes you have on hand)
• Black Olives (Kalamata olives and green olives are also great!)
• Red Onion
• Fresh Garlic
• Olive Oil
• Cod Fillets (cod loin works perfectly, but any mild white fish will work in this recipe!)
• Fresh Herbs (fresh basil, fresh parsley, and fresh thyme)
• Balsamic Vinegar
• Sea Salt
• Fresh Black Pepper

How Do you Bake Cod?

Cod is a flakey whitefish, and buying wild cod means it has such a fresh natural flavor, there isn’t a need to use more than a little flavor booster.

I kept the fish in this recipe very lightly seasoned, as I do with most seafood recipes.

I bake the vegetables on their own for about 15 minutes, and then add the cod for the last 10 minutes, to ensure the fish isn’t overcooked. Baking fish is a simple process, and overcooking it is really the biggest thing to watch out for!

Both vegetables and fish are best baked for short periods of time at high heat, so they bake well on a sheet pan or in a baking dish together.

How to Make Mediterranean Baked Cod

Step 1: Preheat oven to 425º F.

Step 2: Add the vegetables to a large baking dish, drizzle with olive oil, and season to taste with salt and pepper. Bake vegetables for 15 minutes.

Step 3: Take the baking dish out of the oven, and use a spatula to make space for the fish filets.

Step 4: Add the fish into the baking pan, and season the fish with salt and pepper. Add lemon slices to the top of the fish and the vegetables. Drizzle the vegetables with balsamic vinegar. If desired, add some freshly grated lemon zest over the vegetables.

Step 5: Bake the fish with the vegetables for another 10 minutes, or until the fish easily flakes with a fork. Garnish the fish with fresh herbs.

Tips & Variations

This dish is best served hot right out of the oven. It’s easy to vary the serving size based on your needs. Add as many cod filets as people the dish will be serving.

To store leftovers, place cooled fish and vegetables in an airtight storage container and refrigerate up to 2 days.

Other Fish: If you don’t have access to cod, this recipe will also work with halibut, mahi mahi, or sea bass. Use whatever tender white fish you have available.

Other Vegetables: Use this recipe as a guide, but mix in your favorite veggies. Other vegetables that will cook quickly are broccoli, cauliflower, asparagus, mushrooms and carrots. If you’d like to roast denser vegetables, like winter squashes, potatoes, beets, and turnips, the vegetables need to cook for 25 minutes prior to adding the fish to the pan.

Other Healthy Seafood Recipes:

• Ahi Poke Bowls, by Sunkissed Kitchen
• Blackened Salmon Nicoise Salad, by Sunkissed Kitchen
• Mini Shrimp Tostadas, by Sunkissed Kitchen
• Baked Cod in Roasted Red Pepper Sauce, by Sunkissed Kitchen

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