Mediterranean Baked Cod with Olives and Tomatoes

Why You’ll Love This Recipe

• Bright Mediterranean flavors: sweet blistered tomatoes, briny olives and capers, and fresh lemon.
• Foolproof flaky fish: roasting the vegetables first ensures the cod stays moist and perfectly cooked.
• Weeknight-easy: one pan for the fish and a quick 5-minute couscous.
• Light yet satisfying: lean protein with wholesome grains and plenty of veg.

Grocery List

• Produce: Cherry tomatoes, garlic, red onion or shallots, lemons, fresh parsley
• Dairy: None required (optional: feta for serving)
• Pantry: Cod fillets, Kalamata olives, capers, couscous, low-sodium broth, extra-virgin olive oil, dried oregano, dried thyme, red pepper flakes, kosher salt, black pepper

Full Ingredients

For the Baked Cod and Tomato-Olive Pan Sauce

• 1.5 lb skinless cod fillets (4 center-cut pieces, 1–1.5 inches thick)
• 2 cups cherry or grape tomatoes, halved (about 10 oz)
• 1/2 cup pitted Kalamata olives, halved (about 3 oz)
• 2 tbsp capers, drained and rinsed
• 1 small red onion or 2 shallots, thinly sliced (about 1 cup)
• 4 garlic cloves, thinly sliced
• 1 tsp dried oregano
• 1/2 tsp dried thyme
• 1/4 tsp red pepper flakes (or to taste)
• 1 lemon, finely zested + 2 tbsp fresh lemon juice (plus extra lemon wedges for serving)
• 3 tbsp extra-virgin olive oil
• 1 tsp kosher salt, divided
• 1/2 tsp freshly ground black pepper, divided

For the Lemon-Herb Couscous

• 1 cup quick-cooking couscous
• 1 1/4 cups low-sodium chicken or vegetable broth, brought to a boil
• 1 tbsp extra-virgin olive oil
• 1 tbsp fresh lemon juice
• 2 tbsp chopped fresh parsley
• Pinch of kosher salt and black pepper

For Serving

• Fresh parsley, chopped
• Lemon wedges
• Optional: 1/3 cup crumbled feta

Step-by-Step Instructions

Step 1: Preheat the oven and prep your pan

Heat the oven to 425°F (220°C) with a rack in the center. Lightly oil a 9×13-inch baking dish or large rimmed sheet pan so the fish and vegetables release easily later.

Step 2: Build the tomato-olive base

In the prepared baking dish, combine cherry tomatoes, olives, capers, sliced garlic, sliced onion, oregano, thyme, red pepper flakes, lemon zest, 1 tbsp of the lemon juice, and 3 tbsp olive oil. Season with 1/2 tsp kosher salt and 1/4 tsp black pepper. Toss to coat and spread in an even layer so the tomatoes can blister rather than steam.

Step 3: Roast to concentrate the flavors

Roast the tomato mixture for 12 minutes, until the tomatoes begin to burst and the onions soften. This step concentrates sweetness and creates a flavorful pan sauce.

Step 4: Season and add the cod

While the vegetables roast, pat the cod dry with paper towels. Season all over with the remaining 1/2 tsp kosher salt and 1/4 tsp black pepper. Remove the pan from the oven, stir the vegetables, then nestle the cod fillets into the mixture, spacing them evenly. Spoon some of the pan juices and vegetables over each fillet.

Step 5: Bake the cod to flaky perfection

Return the pan to the oven and bake 8–12 minutes, depending on thickness, until the cod flakes easily with a fork and the center reaches 145°F (63°C) per FDA guidance. Thinner fillets will be done closer to 8 minutes; thicker fillets may take up to 12 minutes. Let rest for 3 minutes so juices redistribute.

Step 6: Make the lemon-herb couscous

While the cod bakes, put the couscous in a heatproof bowl with a small pinch of salt. Bring the broth to a boil (in a small pot or in the microwave), then pour it over the couscous. Cover tightly and let sit for 5 minutes. Fluff with a fork, then stir in 1 tbsp olive oil, 1 tbsp lemon juice, and 2 tbsp chopped parsley. Season to taste with salt and pepper.

Step 7: Serve

Divide the couscous among plates or arrange it on a serving platter. Top with the cod fillets. Spoon the tomato-olive-caper pan sauce over the fish, making sure everyone gets plenty of the juices. Garnish with additional parsley and serve with lemon wedges (and optional crumbled feta) for extra brightness.

Pro Tips

• Choose center-cut fillets about 1–1.5 inches thick so they cook evenly and stay moist.
• Pre-roasting the tomatoes and aromatics builds a deeper, sweeter sauce and prevents overcooking the fish.
• Go easy on salt at first; olives and capers are naturally salty. Adjust at the end after tasting the pan juices.
• Use a pan large enough to spread the vegetables in one layer; crowded pans steam instead of roast.
• A quick-read thermometer removes guesswork: pull the cod when it hits 145°F (63°C).

Variations

• Harissa heat: Stir 1–2 tbsp harissa paste into the tomato mixture before roasting for a smoky-spicy kick.
• Feta finish: Crumble 1/3 cup feta over the fish for the last 2 minutes of baking for a creamy, tangy finish.
• Fish or grain swap: Try halibut, haddock, or sea bass; or serve over orzo, quinoa, or farro instead of couscous.

Storage & Make-Ahead

Chop the onion/shallots and garlic up to 2 days ahead; refrigerate. Tomatoes and herbs are best prepped the day of. Leftover cooked cod with sauce keeps up to 2 days in the refrigerator; reheat gently at 300°F (150°C) for 8–10 minutes or in the microwave at 50% power until warmed through. Couscous keeps up to 3 days; re-fluff with a fork and a drizzle of olive oil or splash of hot broth. Freezing is not recommended for the cooked fish, as it can turn mushy.

Nutrition (per serving)

Approximate: 460 calories; 34 g protein; 18 g fat; 35 g carbohydrates; 3 g fiber; 720 mg sodium. Values will vary with brands and salt levels.