If you’re craving a dish that brings together vibrant Mediterranean flavors while keeping things heart-healthy, look no further than this Baked Cod with Tomatoes, Olives & Capers (Mediterranean & Heart-Healthy) Recipe. It’s a colorful, aromatic feast that wraps tender, flaky cod fillets in a luscious medley of juicy cherry tomatoes, briny olives, and tangy capers. Bursting with freshness and just the right amount of zest, this recipe is simple enough for a weeknight dinner yet impressive enough for company. Plus, it’s naturally gluten-free and packed with nutrients that support a healthy heart, making it a winner all around.
Ingredients You’ll Need
This Baked Cod with Tomatoes, Olives & Capers (Mediterranean & Heart-Healthy) Recipe celebrates simple ingredients that pack a flavorful punch. Each one contributes to the dish’s beautiful balance of textures, colors, and tastes, making the cooking process as joyful as the eating.
- Cod fillets (4 x 6 oz): Choose fresh or thawed cod for tender, flaky fish that absorbs the vibrant toppings perfectly.
- Olive oil (2 tablespoons): A staple of Mediterranean cooking, it adds richness and helps marry all the flavors together.
- Cherry tomatoes (2 cups, halved): Their natural sweetness and juiciness create a luscious sauce as they bake.
- Kalamata olives (1/2 cup, sliced): These add a briny depth and a burst of color to the dish.
- Capers (2 tablespoons, drained): Their tangy punch elevates the overall flavor profile with just a hint of salty sharpness.
- Garlic cloves (3, minced): A must for aromatic warmth and subtle heat.
- Dried oregano (1 teaspoon) or fresh (1 tablespoon): Adds an earthy, herbaceous note that perfectly complements the seafood.
- Crushed red pepper flakes (1/4 teaspoon, optional): For those who love a gentle kick of spice without overwhelming the dish.
- Salt and black pepper: Essential for seasoning and bringing out the natural flavors.
- Fresh parsley (2 tablespoons, chopped): Sprinkled on top to add brightness and a pop of green.
- Lemon wedges: Served on the side for squeezing over the fish, enhancing freshness and tang.
How to Make Baked Cod with Tomatoes, Olives & Capers (Mediterranean & Heart-Healthy) Recipe
Step 1: Prepare the Oven and Baking Dish
Begin by preheating your oven to 400°F (200°C). This high heat helps the cod cook quickly and evenly while allowing the tomato mixture to burst and meld into a delicious sauce. Lightly grease your baking dish or line it with parchment paper to prevent sticking and make cleanup simpler.
Step 2: Season the Cod
Place the cod fillets in the prepared baking dish and season both sides generously with salt and black pepper. This foundational seasoning enhances the natural flavor of the fish and ensures every bite is perfectly balanced.
Step 3: Mix the Mediterranean Topping
In a medium bowl, combine halved cherry tomatoes, sliced Kalamata olives, drained capers, minced garlic, olive oil, oregano, and red pepper flakes if using. Gently toss everything together to ensure the ingredients are evenly coated, building layers of flavor that will become the star topping of this Baked Cod with Tomatoes, Olives & Capers (Mediterranean & Heart-Healthy) Recipe.
Step 4: Assemble and Bake
Spoon the tomato and olive mixture evenly over and around the cod fillets, distributing the vibrant colors and flavors evenly across the dish. Place the baking dish in the oven and bake for 15 to 18 minutes. You’ll know it’s ready when the cod flakes easily with a fork and is opaque throughout—signaling that the fish is tender and juicy.
Step 5: Final Touches
Remove the dish from the oven, sprinkle the chopped fresh parsley on top for a burst of herbal freshness, and set out lemon wedges. A generous squeeze of lemon before eating brightens each mouthful and lifts the flavors beautifully.
How to Serve Baked Cod with Tomatoes, Olives & Capers (Mediterranean & Heart-Healthy) Recipe
Garnishes
A sprinkle of freshly chopped parsley adds a crisp, green pop against the vibrant red tomatoes and dark olives. Fresh lemon wedges are not just pretty—they invite diners to add a splash of citrus that perfectly balances the briny and sweet notes of the fish.
Side Dishes
Because this dish is so flavorful and saucy, it pairs wonderfully with simple sides like fluffy couscous or nutty quinoa to soak up every last bit of the Mediterranean juices. A crusty warm bread is also perfect if you enjoy dipping and savoring every drop.
Creative Ways to Present
For a stunning presentation, serve the cod fillets individually on rustic plates with the tomato-olive topping artfully piled high. Add a sprinkle of fresh herbs along the rim and place the lemon wedge just so, encouraging diners to customize their bites. Alternatively, turn this into a beautiful family-style dish by baking everything in one large dish and letting everyone serve themselves.
Make Ahead and Storage
Storing Leftovers
If you have leftovers, transfer them to an airtight container and refrigerate within two hours of cooking. They will stay fresh for up to 2 days, retaining most of their vibrant flavor. The fish might absorb some of the tomato juices, making it even tastier the next day.
Freezing
This Baked Cod with Tomatoes, Olives & Capers (Mediterranean & Heart-Healthy) Recipe isn’t the best candidate for freezing due to the delicate nature of baked fish and fresh vegetables. Freezing may affect the texture negatively, so it’s better enjoyed fresh or refrigerated for short-term leftovers.
Reheating
To reheat, gently warm leftovers in a preheated oven at 300°F (150°C) for about 10 minutes, covered with foil to prevent drying. You can also reheat in a microwave in short bursts, but be careful not to overcook the fish. Adding a small splash of water or olive oil before reheating helps maintain moisture.
FAQs
Can I use other types of fish instead of cod?
Absolutely! Halibut or haddock are excellent substitutes and will work beautifully with the tomato and olive topping. Just make sure to adjust the cooking time if the fillets are thicker.
Is this recipe suitable for a heart-healthy diet?
Yes, it is. This dish uses olive oil, lean fish, and plenty of vegetables while being low in saturated fat and gluten-free, making it an excellent choice for heart health.
Can I prepare this recipe without olives or capers?
You can omit the olives or capers if you prefer, but keep in mind they add a distinct briny punch and depth to the flavor. You might want to add a pinch of sea salt or a splash of lemon juice to compensate.
How spicy is the dish with red pepper flakes?
The crushed red pepper flakes add just a gentle warmth, not overwhelming heat. If you’re sensitive to spice, feel free to reduce or skip this ingredient entirely.
Can I make this recipe vegan or vegetarian?
This recipe is centered around fish, so it isn’t vegan or vegetarian. However, you could try baking firm tofu or eggplant with the same tomato and olive topping for a plant-based twist.
Final Thoughts
I hope this wonderful Baked Cod with Tomatoes, Olives & Capers (Mediterranean & Heart-Healthy) Recipe inspires you to bring a fresh burst of Mediterranean sunshine into your kitchen. It’s vibrant, simple, and nourishing—a true joy to make and even more delightful to share with loved ones. Give it a try soon and savor how effortlessly healthy and delicious dinner can be!
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Baked Cod with Tomatoes, Olives & Capers (Mediterranean & Heart-Healthy) Recipe
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Total Time: 28 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Gluten Free
Description
This Baked Cod with Tomatoes, Olives & Capers is a flavorful Mediterranean-inspired dish that combines tender cod fillets with a vibrant topping of cherry tomatoes, Kalamata olives, capers, and herbs. It’s a heart-healthy, gluten-free main course that’s quick to prepare and perfect for an easy seafood dinner.
Ingredients
Fish and Seasonings
- 4 cod fillets (about 6 ounces each)
- Salt and black pepper to taste
Topping Mixture
- 2 tablespoons olive oil
- 2 cups cherry tomatoes, halved
- 1/2 cup pitted Kalamata olives, sliced
- 2 tablespoons capers, drained
- 3 cloves garlic, minced
- 1 teaspoon dried oregano (or 1 tablespoon fresh)
- 1/4 teaspoon crushed red pepper flakes (optional)
Garnish
- 2 tablespoons fresh parsley, chopped
- Lemon wedges for serving
Instructions
- Preheat Oven and Prepare Dish: Preheat your oven to 400°F (200°C). Lightly grease a baking dish or line it with parchment paper to prevent sticking.
- Season Cod Fillets: Place the cod fillets in the prepared baking dish. Season both sides generously with salt and black pepper.
- Prepare Tomato Mixture: In a bowl, combine the halved cherry tomatoes, sliced Kalamata olives, capers, minced garlic, olive oil, dried oregano, and crushed red pepper flakes if using. Toss gently to blend all ingredients evenly.
- Assemble and Bake: Spoon the tomato and olive mixture evenly over and around the cod fillets in the baking dish. Place the dish in the preheated oven and bake for 15 to 18 minutes, or until the cod flakes easily with a fork and is opaque throughout.
- Garnish and Serve: Once cooked, sprinkle the fresh chopped parsley over the fish and serve immediately with lemon wedges on the side for squeezing over the top.
Notes
- Serve with couscous, quinoa, or crusty bread to soak up the flavorful juices from the baking dish.
- This dish is naturally gluten-free and low in saturated fat, making it ideal for a heart-healthy diet.
- You can substitute the cod with halibut or haddock if preferred without changing the cooking time significantly.
