Mediterranean Baked Cod Tomatoes

My neighbor Maria handed me a plate of this exact dish one summer evening, and I watched her face light up as I tasted it—there was something about how the briny olives played against the delicate fish that made everything click. She'd learned it from her mother in Athens, she said, the kind of meal that doesn't need fuss because the ingredients speak for themselves. I went home and tried it that same week, and somehow in my small kitchen, with the oven throwing heat into the apartment, it transported me straight to a sun-soaked Mediterranean table I'd never actually sat at. Now whenever I make it, I think of Maria's quiet confidence in the kitchen and how she never needed to apologize for simplicity.

I made this for my parents on a random Tuesday night when they were visiting, and my dad—who usually just eats what's put in front of him without comment—actually set his fork down and said it tasted like a restaurant. My mom immediately asked for the recipe, which she never does. Watching them both slow down and actually savor each bite reminded me that you don't need complicated techniques or exotic ingredients to make people feel cared for.

Ingredients

• Cod fillets (4, about 150 g each), skinless and boneless: The mild, flaky texture is perfect for this preparation—you want fish that won't overpower the bright flavors around it, and cod delivers that every time. Pat them completely dry before seasoning so they won't steam instead of bake.
• Olive oil (2 tablespoons total): Use something you actually like drinking because it's the backbone of every bite here. The quality makes a real difference in the final taste.
• Salt and freshly ground black pepper: Season generously on both sides of the fish; don't be shy because the tomatoes aren't salty enough to do the job alone.
• Cherry tomatoes (2 cups), halved: Their natural sweetness and acidity balance the briny olives perfectly, and they release just enough juice to create a light sauce as they bake.
• Red onion (1 small), thinly sliced: The thin slices soften as they bake and add a subtle sharpness that keeps the dish from feeling one-dimensional.
• Garlic cloves (3), minced: Mince them fine so they distribute evenly and infuse the whole dish rather than catching someone off guard with a big chunk.
• Kalamata olives (1/2 cup), pitted and halved: Their briny intensity is the soul of this dish, so don't skip them or substitute with something mild—they're worth seeking out.
• Capers (2 tablespoons), drained: These tiny bursts of salt and funk add complexity that makes people wonder what that interesting flavor is.
• Lemon zest and juice (1 lemon, divided): The zest goes in the tomato mixture for brightness, while the juice ties everything together at the end.
• Fresh parsley (2 tablespoons), chopped: It's fresh and grassy, the counterpoint to all the intensity happening around it.
• Fresh basil (2 tablespoons), plus extra for garnish: Add most of it before baking, but save some to scatter on top after so you get that hit of fresh herb aroma when you first bite in.
• Dried oregano (1 teaspoon): This is your Mediterranean anchor—it ties the whole thing to its origin and should never be skipped.
• Lemon wedges (for serving): Let people squeeze their own; it's one more moment of control and flavor at the table.

Instructions

Get your oven ready:

Preheat to 200°C (400°F) and give it a few minutes to reach temperature so the fish cooks evenly. There's nothing worse than an oven that isn't actually ready when you say it is.

Prepare the cod:

Pat each fillet dry with paper towels—this is the unglamorous step that actually matters because moisture is the enemy of browning. Season both sides generously with salt and pepper and try not to handle them too much after that.

Set up your baking dish:

Lightly oil a large baking dish and lay the cod fillets in a single layer with a little space between each one. They don't need to touch; give them room to breathe.

Build the topping:

In a bowl, combine the halved cherry tomatoes, sliced red onion, minced garlic, halved olives, drained capers, lemon zest, lemon juice, chopped parsley, basil, oregano, and that one tablespoon of olive oil. Toss everything gently together—you want it well mixed but not aggressively mangled. This is where the magic starts happening because all those flavors are already mingling before they even hit the oven.

Top the fish:

Spoon the tomato-olive mixture evenly over and around the cod fillets, making sure each piece of fish gets its share of the good stuff. Don't worry about it looking perfectly arranged; the rustic imperfection is part of the appeal.

Bake until just done:

Slide the whole dish into the oven for 20 to 25 minutes—the exact time depends on your oven and how thick your fillets are. Start checking at 18 minutes by poking the thickest piece with a fork; if it flakes easily and is opaque all the way through, you're done. Overcooked fish is dry fish, so better to check early than sorry.

Finish and serve:

Pull the dish out of the oven and scatter fresh basil and maybe a tiny extra drizzle of olive oil over everything right before serving. Bring the whole thing to the table with lemon wedges on the side and let people help themselves—it's that kind of meal.

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There was a night when I made this for someone I was trying to impress, and halfway through dinner, they set down their fork and just said, 'This is how food should taste.' It wasn't about me being a great cook; it was about the dish doing what it was designed to do. That moment taught me that the best recipes are the ones where everything belongs exactly where it is.

Why This Works So Well

The genius of baking fish this way is that the tomatoes and olives release their moisture and flavors while the fish cooks, creating an impromptu sauce that's briny, bright, and deeply satisfying. You're not adding cream or butter or anything heavy—just letting good ingredients do what they naturally do when they spend time together in a hot oven. The fish steams gently in this flavorful bath instead of drying out, and by the time everything's done, each component has absorbed something from the others.

Variations and Swaps

While cod is my go-to because of its mild flavor and delicate texture, this dish is forgiving enough that you can swap in haddock, halibut, or even a thicker white fish like sea bass if that's what you have. If you want heat, scatter red pepper flakes over the tomato mixture before baking. Some people stir in sun-dried tomatoes or add a handful of spinach underneath the tomatoes for extra vegetables, and none of those choices will steer you wrong.

Serving and Storage

Crusty bread is essential—you'll want something to soak up the accumulated juices at the bottom of the dish. Some nights I serve it with rice or over a simple green salad dressed only with lemon and olive oil. Leftovers (if there are any) will keep in an airtight container in the fridge for two or three days, and honestly, cold the next day with a squeeze of fresh lemon is not terrible.

• Serve immediately while the fish is still warm and the basil smells fresh.
• If you're cooking for a crowd, you can assemble everything in the dish up to two hours ahead and bake when you're ready.
• Don't let the fish sit at room temperature after cooking; eat it while it's still warm or chill it quickly if you're saving it.

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This is the kind of meal that reminds you why Mediterranean cooking has endured for centuries—because it's not trying to be anything other than what it is. Make it once and it becomes part of your regular rotation.

Recipe FAQs

→ What type of fish works best for this dish?

Cod is ideal due to its mild flavor and flaky texture, but haddock or halibut are excellent substitutes offering similar results.

→ Can I prepare this with other vegetables?

Yes, adding sliced bell peppers or zucchini can complement the tomatoes and olives, enhancing the Mediterranean character.

→ How do I know when the fish is done baking?

When the cod turns opaque and flakes easily with a fork, it is perfectly baked and ready to serve.

→ Can this dish be made spicier?

Adding a pinch of red pepper flakes before baking adds a gentle heat without overpowering the fresh herb flavors.

→ What sides pair well with this baked cod?

Crusty bread, steamed rice, or a fresh green salad complement the bright and savory flavors beautifully.