🍅 Mediterranean Baked Cod
Flaky cod baked with cherry tomatoes, olives, garlic and herbs, all in one dish. This low-carb, high-protein Mediterranean classic is full of flavour, light yet satisfying, and ready in under 30 minutes. A taste of the Med with barely any clean-up.
Info
Prep time:
Cooking time:
Difficulty:
Serves:
Gluten-Free | Nut-Free | Dairy-Free | Low-Carb/Paleo-Friendly | Pregnancy-Friendly
10 mins
15 mins
Easy
1
Sugars
3g
Kcal
260
Fibre
1g
Fat
1g
Protein
28g
Saturates
2g
Salt
1.2g
Carbs
6g
Info
Cooking time:
Prep time:
10 mins
Gluten-Free | Nut-Free | Dairy-Free | Low-Carb/Paleo-Friendly | Pregnancy-Friendly
Difficulty:
Serves:
15 mins
Easy
1
Info
~N/A~
Prep time:
Cooking time:
~N/A~
Difficulty:
~N/A~
Serves:
~N/A~
Dietary Types
Sugars
3g
Fibre
1g
Protein
28g
Salt
1.2g
Info
Prep time:
Cooking time:
Difficulty:
Serves:
Gluten-Free | Nut-Free | Dairy-Free | Low-Carb/Paleo-Friendly | Pregnancy-Friendly
10 mins
15 mins
Easy
1
Sugars
~N/A~
Fibre
~N/A~
Protein
~N/A~
Salt
~N/A~
Info
Prep time:
~N/A~
Cooking time:
~N/A~
Difficulty:
~N/A~
Serves:
~N/A~
Dietary Types
Kcal
~N/A~
Fat
~N/A~
Saturates
~N/A~
Carbs
~N/A~
Ingredients:
• 1 cod fillet (150–180g), or firm white fish like haddock or pollock
• 75g cherry tomatoes, halved
• 20g pitted Kalamata or green olives, halved or sliced
• ¾ clove garlic, thinly sliced
• ¾ tbsp extra-virgin olive oil
• ¾ tbsp lemon juice (about ¼ of a lemon)
• ¼ tsp dried oregano (or ½ tsp fresh)
• ⅛ tsp dried basil (or 1 fresh basil leaf, torn, to add after baking)
• Salt and black pepper, to taste
• Fresh parsley or basil, chopped (for garnish)
Instructions:
1. Preheat Oven: Heat oven to 200°C (400°F). Lightly oil a baking dish just large enough for your fillet. Pat fish dry, season both sides with salt and pepper, and place in the dish.
2. Make Tomato Topping: In a small bowl, mix cherry tomatoes, olives, and garlic. Drizzle with ½ tbsp olive oil and lemon juice. Add oregano, basil, salt, and pepper. Toss gently.
3. Assemble: Spoon the tomato-olive mix over and around the fish. Pour any leftover juices from the bowl over the top. Drizzle remaining ¼ tbsp olive oil over everything.
4. Bake: Cook for 12–15 minutes until the fish is opaque and flakes easily. Thinner fillets may need only 10–12 minutes; thicker ones closer to 18. Avoid overcooking.
5. Garnish & Serve: If using fresh basil, scatter it now. Spoon pan juices over fish and serve with roasted tomato-olive topping. Great with steamed green beans or salad.
Healthy Swaps & Tips:
• Use Other Fish: Works with salmon, trout, or snapper — adjust cook time as needed.
• Add Veggies: Zucchini, peppers or artichokes can go in the same dish. Or serve with cauliflower rice.
• Swap Olives: Use capers if you’re not a fan of olives (1–2 tsp for similar briny flavour).
• Try New Herbs: Thyme or rosemary can be used (go easy as they’re strong). A pinch of chilli flakes adds heat.
• Marinate Option: Marinate fish in lemon, oil, garlic, and herbs for 20–30 mins for extra flavour.
Storage & Meal Prep:
• Best enjoyed fresh, but can be kept in the fridge up to 2 days.
• Reheat gently in a low oven (160°C) or microwave with cover.
• Avoid freezing once cooked - texture changes.
• You can prep topping earlier in the day (slice garlic, halve tomatoes, mix with olives/herbs).
Ideal For:
• Mediterranean diet followers
• Light but flavour-packed dinners
• Fish lovers looking for something quick
• Anyone wanting a colourful, healthy meal with minimal effort