Why You’ll Love this Baked Cod Recipe

Quick and Nutritious. This Mediterranean baked cod is a staple for me—wholesome and ready in just thirty minutes. It’s loaded with omega-3 fatty acids, fresh veggies, olive oil, garlic, and citrus zest.

Using flaky wild cod (or any white fish like halibut, mahi-mahi, or snapper), you’ll toss it in a luscious Mediterranean marinade before roasting it alongside seasonal veggies, Kalamata olives, and herbs. The finishing touch? A squeeze of fresh lemon that truly brightens every bite.

Perfectly Versatile. Whether you’re using fresh fish or thawed frozen options, this recipe doesn’t tie you down. It’s an excellent way to incorporate whatever seasonal veggies you have on hand. Currently, I favor tender asparagus, but zucchini, bell peppers, mushrooms, or snow peas all create beautiful alternatives.

Baked Cod Ingredients

• Cod fillets: Fresh wild cod or well-thawed frozen cod, pat dry.
• Veggies: Asparagus is great right now, but feel free to substitute with zucchini, bell peppers, French green beans, snow peas, or mushrooms.
• Tomatoes: Choose cherry or grape varieties.
• Red onion: Sliced thin to caramelize beautifully and add depth.
• Kalamata olives: For a burst of briny flavor.
• Garlic cloves: Freshly chopped for that aromatic kick.
• Lemon: You’ll need both its zest and juice.
• Red pepper flakes: For a touch of heat if you like.
• Fresh oregano: Alternatively, thyme or a teaspoon of dried oregano would also work.
• Garnishes: Lemon juice, slices, and fresh herbs like chopped parsley, basil ribbons, or dill.

Variations

• Have fun with fish: Substitute black cod, mahi-mahi, halibut, or snapper; just ensure the fish is wild.
• Veggie swaps: Try French green beans, zucchini, bell pepper, snow peas, or mushrooms—cut small for quick cooking.
• Add Feta: Toss cubes of feta cheese onto the sheet for a richer meal (be mindful to reduce the salt).
• Seafood variations: This method works beautifully with salmon or shrimp—just be cautious with cooking times, as shrimp will need less time than the veggies.

How to Make Baked Cod

1. Prep the oven: Preheat to 425°F and line a large baking sheet with parchment paper.
2. Season the veggies: Trim the tough ends of the asparagus and cut into 2-inch pieces. In a large bowl, mix the asparagus with cherry tomatoes, sliced red onion, halved olives, garlic, half of the lemon zest, and half of the salt and pepper. Drizzle with two tablespoons of olive oil, toss well, and spread the mixture on the lined baking sheet.
3. Season the cod: Pat the fish dry with a paper towel and place it in the same bowl. Sprinkle with the remaining salt, pepper, and lemon zest. Toss it with a tablespoon of olive oil to coat evenly, then nestle the fish among the veggies on the baking sheet. If desired, sprinkle with chili flakes for a bit of heat.
4. Bake it: Slide the sheet pan into the oven and bake for 12-15 minutes, depending on the thickness of the fish. You’re looking for flakiness and opacity; the internal temperature should read between 130-135°F (145°F is the safe cooking mark).
5. Garnish and serve: Once out of the oven, drizzle fresh lemon juice over the dish, sprinkle with herbs, and enjoy!

Chef’s Tips

1. Thawing frozen cod: The easy methods are to let it sit overnight in the fridge or, if sealed in plastic, immerse it in a bowl of cold water.
2. Dry the fish: Patting the cod dry helps it crisp up rather than steaming during cooking.
3. Timing is key: If your fish is on the thinner side, cut veggies smaller for synchronized cooking time, or vice versa.
4. Avoid overcooking: Keep an eye on your fish! Pull it out once it flakes easily and has reached the ideal internal temperature.
5. Meal prep: Marinate the fish and veggies ahead of time; store them together in a ziplock bag in the fridge for up to a day.

Storing, Reheating, and Repurposing Leftovers

Refrigerate leftovers: Store in an airtight container for up to three days.

Reheat: Use the oven at 300°F for about 8 to 10 minutes or until warmed. If using the microwave, add a splash of water or broth to keep things moist.

Repurpose: The baked fish works wonders in pita wraps, over grain bowls, or flaked into salads!

Serving Suggestions

This Mediterranean baked cod is sure to bring smiles to your dining table! Enjoy it with rice, creamy polenta, or even on its own for a fantastic low-carb option.