We’re rewinding back to a light and healthy classic — Mediterranean Baked Cod! This dish is one of my go-to’s when I want something fresh, flavorful, and quick. It’s loaded with bright Mediterranean ingredients — tomatoes, olives, garlic, and lemon — all baked together with tender cod. The result? A healthy weeknight dinner that tastes like a vacation by the sea.

Ingredients

• 4 cod fillets (about 6 oz each)
• 2 Tbsp olive oil
• 2 cloves garlic, minced
• 1 pint cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup red onion, thinly sliced
• 2 Tbsp capers, drained
• 1 lemon (zested and juiced)
• 1/4 cup fresh parsley, chopped
• Salt & freshly ground black pepper, to taste

Directions

1. Preheat oven to 400°F.
2. Pat cod fillets dry, season both sides with salt and pepper, and place them in a lightly oiled baking dish.
3. In a bowl, combine cherry tomatoes, olives, onion, capers, garlic, olive oil, lemon juice, and zest. Toss well.
4. Spoon the mixture evenly over the cod fillets.
5. Bake for 15–20 minutes, or until fish flakes easily with a fork.
6. Garnish with fresh parsley and serve immediately with rice, quinoa, or crusty bread.

That’s it — simple, flavorful, and oh-so-satisfying. This Mediterranean Baked Cod is proof that healthy eating doesn’t have to be boring. I love pairing it with a crisp salad or roasted veggies for a full meal. Give it a try and let me know how you like it in the comments!

Want more throwbacks? Check out other Recipe Rewinds for fresh takes on Ali in the Valley classics.

Recipe Rewind: Mediterranean Baked Cod

Recipe by Alison J. Ball

Servings

4

servings

Prep time

10

minutes

Cooking time

20

minutes

Ingredients

• 4 cod fillets (about 6 oz each)

• 2 Tbsp olive oil

• 2 cloves garlic, minced

• 1 pint cherry tomatoes, halved

• 1/2 cup Kalamata olives, pitted and halved

• 1/4 cup red onion, thinly sliced

• 2 Tbsp capers, drained

• 1 lemon (zested and juiced)

• 1/4 cup fresh parsley, chopped

• Salt & freshly ground black pepper, to taste

Directions

• Preheat oven to 400°F.
• Pat cod fillets dry, season both sides with salt and pepper, and place them in a lightly oiled baking dish.
• In a bowl, combine cherry tomatoes, olives, onion, capers, garlic, olive oil, lemon juice, and zest. Toss well.
• Spoon the mixture evenly over the cod fillets.
• Bake for 15–20 minutes, or until fish flakes easily with a fork.
• Garnish with fresh parsley and serve immediately with rice, quinoa, or crusty bread.

Recipe Video