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Easy Baked Cod Recipe with Zesty Mediterranean Tomato Sauce for Perfect Dinner

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A quick and easy baked cod recipe featuring a zesty Mediterranean tomato sauce with fresh tomatoes, olives, and herbs. Perfect for a light, satisfying dinner with simple ingredients and bold flavors.

Ingredients

Scale
  • 4 cod fillets (about 6 ounces / 170 grams each), fresh or thawed
  • 2 tablespoons olive oil
  • Salt and freshly ground black pepper, to taste
  • Juice of half a lemon
  • 1 can (14 ounces / 400 grams) crushed tomatoes
  • 1 small red onion, finely chopped
  • 3 cloves garlic, minced
  • 1/3 cup Kalamata olives, pitted and sliced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon crushed red pepper flakes
  • 1 tablespoon capers, drained (optional)
  • 2 tablespoons fresh parsley, chopped (plus extra for garnish)
  • Salt and pepper, to taste
  • Crusty bread or steamed couscous (optional, for serving)
  • Extra lemon wedges (optional, for serving)

Instructions

  1. Preheat your oven to 400°F (200°C).
  2. In a mixing bowl, combine crushed tomatoes, chopped red onion, minced garlic, Kalamata olives, dried oregano, crushed red pepper flakes, capers (if using), and fresh parsley. Stir well and season with salt and pepper to taste.
  3. Pat the cod fillets dry with paper towels. Drizzle olive oil over each fillet, then sprinkle with salt, pepper, and squeeze lemon juice evenly across the fish.
  4. Arrange the cod fillets skin-side down in a baking dish, spaced evenly.
  5. Pour the tomato sauce evenly over the cod fillets, spreading gently with a spoon.
  6. Bake uncovered for 15-18 minutes until the cod flakes easily with a fork and is moist. The internal temperature should reach 145°F (63°C).
  7. Remove from oven and let rest for 3 minutes. Sprinkle extra fresh parsley on top.
  8. Serve warm with crusty bread or steamed couscous and lemon wedges on the side.

Notes

Pat the cod dry before seasoning to help oil and lemon juice stick better. Avoid overbaking to keep the fish tender and moist. If sauce is too watery, simmer on stove for 5 minutes before baking. Fresh parsley adds brightness; don’t skip it. Adjust salt carefully as olives and capers add saltiness. For smoky flavor, add a pinch of smoked paprika. Can substitute green olives if Kalamata are unavailable. For gluten-free, serve with quinoa or roasted veggies instead of bread or couscous.

Nutrition

Keywords: baked cod, Mediterranean tomato sauce, easy dinner, healthy fish recipe, quick seafood, zesty tomato sauce, cod fillets, weeknight meal

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