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This Healthy Mediterranean Baked Cod Casserole nestles flaky white fish into a bright, herby tomato base with olives, capers, and cherry tomatoes, baked in one dish for an easy, nutrient-packed dinner. Light on calories but big on flavor, it's a clean-eating favorite ready in under 40 minutes.
Prep Time
15 min
Per serving
260kcal
Cook Time
25 min
Servings
4 people
Difficulty
easy
Calories
30g
Protein
9g
Carbs
12g
Fat
2g
Fiber
4g
Sugar
Follow step-by-step with voice guidance.
Preheat the oven to 200°C (400°F). Pat the cod fillets dry and season lightly with salt and black pepper.
Heat the olive oil in an oven-safe skillet or baking dish, saute the diced onion and minced garlic until fragrant, about 3 minutes.
Add the cherry tomatoes, sliced olives, capers, chili flakes, and dried oregano; cook for 5 minutes until the tomatoes start to soften and release their juices.
Stir in the white wine or vegetable stock and simmer for 2-3 minutes to reduce slightly.
Nestle the cod fillets into the tomato mixture, spooning some sauce over the top of the fish.
Transfer to the oven and bake uncovered for 12-15 minutes, until the cod flakes easily with a fork and is opaque throughout.
Finish with the lemon juice and chopped parsley scattered over before serving with crusty bread or a side salad.
Don't Overbake the Fish: Cod cooks quickly and turns rubbery if left too long - start checking for doneness at the 12-minute mark. Build the Sauce First: Letting the tomato-olive base simmer before adding the fish concentrates the flavor so the cod absorbs a rich, savory sauce. Fresh Herbs at the End: Adding parsley and lemon juice after baking keeps the flavors bright rather than dulled by heat.
Yes, just make sure it's fully thawed and patted very dry first, otherwise excess moisture will water down the tomato sauce.
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