Easy One-Pan Mediterranean Cod Recipe with Olives and Tomatoes for Perfect Dinner
A quick and easy one-pan Mediterranean cod dish featuring flaky cod fillets cooked with olives, cherry tomatoes, garlic, and herbs, perfect for a flavorful and healthy weeknight dinner.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Cuisine: Mediterranean
Ingredients
- 1.5 lbs cod fillets, skinless and boneless (fresh or thawed frozen)
- 2 cups cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved (can substitute with green olives)
- 3 large garlic cloves, minced
- 3 tablespoons extra virgin olive oil
- Juice of 1 medium lemon
- 1 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes (optional)
- Salt and freshly ground black pepper, to taste
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
- Preheat your oven to 400°F (200°C).
- Heat 2 tablespoons of olive oil over medium heat in a large oven-safe skillet. Add minced garlic and sauté for about 1 minute until fragrant but not browned.
- Add the halved cherry tomatoes to the skillet, stirring gently. Cook for 5 minutes until tomatoes soften and release their juices.
- Stir in Kalamata olives, dried oregano, red pepper flakes (if using), salt, and pepper. Cook for another 2 minutes to meld flavors.
- Place the cod fillets over the tomato-olive mixture. Drizzle with the remaining 1 tablespoon olive oil and fresh lemon juice. Lightly season the cod with salt and pepper.
- Transfer the skillet to the oven and bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- Remove from oven and sprinkle chopped fresh parsley over the top.
- Serve hot, spooning the cod and tomato-olive sauce onto plates.
Notes
Use room temperature cod for even cooking by taking it out of the fridge 15 minutes before cooking. Avoid stirring the fish after placing it in the oven to keep fillets intact. If sauce is too watery after baking, reduce it on the stovetop over medium heat for a few minutes. Can substitute Kalamata olives with green olives or capers. For stovetop-only method, gently simmer sauce and poach cod for about 10 minutes without stirring vigorously.
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 280
- Sugar: 5
- Sodium: 550
- Fat: 15
- Saturated Fat: 2
- Carbohydrates: 8
- Fiber: 2
- Protein: 30
Keywords: Mediterranean cod, one-pan recipe, cod with olives, cod with tomatoes, easy fish dinner, healthy dinner, quick dinner, weeknight meal