Mediterranean Baked Cod with Tomatoes and Olives

Why You’ll Love This Recipe

• Bright, briny Mediterranean flavors from olives, capers, lemon, and oregano.
• One-pan baked cod for easy cleanup and reliably tender, flaky fish.
• Herbed couscous soaks up every drop of the savory tomato pan juices.
• Weeknight-simple yet elegant enough for guests.

Grocery List

• Produce: Cherry tomatoes, garlic, lemon, fresh parsley, fresh mint
• Dairy: Unsalted butter (optional, for couscous)
• Pantry: Cod fillets, couscous, extra-virgin olive oil, low-sodium broth, Kalamata olives, capers, tomato paste, dried oregano, crushed red pepper flakes, kosher salt, black pepper, dry white wine (optional)

Full Ingredients

Baked Cod and Tomato-Olive Braise

• 1.5 lb (680 g) skinless cod fillets, cut into 4 even portions
• 1 lb (450 g) cherry or grape tomatoes, halved
• 1/3 cup (60 g) pitted Kalamata olives, halved
• 2 tbsp capers, rinsed and drained
• 3 garlic cloves, thinly sliced
• 2 tsp dried oregano (or 2 tbsp chopped fresh oregano)
• 2 tbsp tomato paste
• 1/4 tsp crushed red pepper flakes (optional)
• 3 tbsp extra-virgin olive oil
• 1/4 cup (60 ml) dry white wine or water
• 3/4 tsp kosher salt, plus more to taste
• 1/4 tsp freshly ground black pepper
• 1 tsp finely grated lemon zest

Herbed Couscous

• 1 cup (180 g) couscous
• 1 cup (240 ml) low-sodium chicken or vegetable broth, boiling
• 1 tbsp extra-virgin olive oil or 1 tbsp unsalted butter
• 1/4 tsp kosher salt (or to taste)
• 1/4 cup (10 g) finely chopped fresh parsley
• 2 tbsp (5 g) finely chopped fresh mint
• 1/2 tsp lemon zest and 1 to 2 tsp lemon juice, to taste

To Finish

• 1 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice (about 1/2 lemon), plus extra wedges for serving
• Additional parsley or oregano leaves for garnish (optional)

Step-by-Step Instructions

Step 1: Heat the oven and build the tomato base

Preheat the oven to 425°F (220°C) with a rack in the center. In a 9×13-inch (23×33 cm) baking dish, combine cherry tomatoes, olives, capers, garlic, oregano, tomato paste, crushed red pepper (if using), 3 tbsp olive oil, and the white wine or water. Season with a light pinch of salt and several grinds of pepper, then toss to coat and spread in an even layer.

Step 2: Roast until the tomatoes slump

Roast the tomato mixture for 10 minutes, or until the tomatoes begin to release their juices and the garlic softens. This quick pre-roast concentrates the sauce and prevents the fish from overcooking while the vegetables catch up.

Step 3: Season the cod

While the tomatoes roast, pat the cod very dry with paper towels. Season all over with 3/4 tsp kosher salt, 1/4 tsp black pepper, and the lemon zest. This helps the cod stay juicy and nicely seasoned throughout.

Step 4: Make the herbed couscous

Place the couscous in a medium bowl with 1 tbsp olive oil or butter and 1/4 tsp salt. Pour the boiling broth over the top, stir once, cover tightly (plate or lid), and let stand for 5 minutes. Fluff with a fork, then fold in parsley, mint, lemon zest, and 1 to 2 tsp lemon juice. Cover to keep warm.

Step 5: Nestle and bake the cod

Remove the dish from the oven. Use a spoon to clear four small wells in the tomato mixture and nestle in the cod portions. Spoon some of the tomato-olive juices over each piece. Return to the oven and bake for 10 to 12 minutes, until the fish flakes easily with a fork and registers about 135°F (57°C) in the thickest part. Carryover heat will bring it to perfect doneness.

Step 6: Brighten and finish the sauce

Remove from the oven and immediately drizzle with the remaining 1 tbsp olive oil and 2 tbsp lemon juice. Taste the pan juices and adjust salt and pepper as needed, remembering the olives and capers bring natural salinity. For lightly caramelized edges, you can broil for 1 minute, watching closely.

Step 7: Plate and serve

Spoon a bed of herbed couscous onto warm plates. Top with a portion of cod and generous spoonfuls of the tomato-olive-caper sauce and juices. Garnish with extra parsley or oregano and serve with lemon wedges.

Pro Tips

• Pat the cod very dry so it bakes, not steams, for a cleaner, flaky texture.
• Pre-roasting the tomatoes concentrates flavor and prevents overcooking the fish.
• Olives and capers are salty; season lightly at first, then adjust at the end.
• Pull the fish at 135°F (57°C) for moist, just-cooked flakes after resting.
• If using frozen cod, thaw fully in the fridge and press out excess moisture before seasoning.

Variations

• Swap the fish: Halibut, haddock, or sea bass work beautifully with the same timing for similarly thick pieces.
• Add vegetables: Fold in sliced fennel or artichoke hearts with the tomatoes for extra Mediterranean flair.
• Change the base: Serve over lemony orzo, pearled couscous, or garlic-herb quinoa instead of classic couscous.

Storage & Make-Ahead

Make the tomato-olive base up to 2 days ahead; cool and refrigerate, then reheat to a simmer before adding the fish to bake. Leftover cooked cod keeps 2 days refrigerated; reheat gently at 275°F (135°C) for 8 to 10 minutes or enjoy chilled over a salad. Couscous keeps 3 days; refresh with a splash of hot broth or water and a drizzle of olive oil.

Nutrition (per serving)

Approximate: 500 calories; 39 g protein; 21 g fat; 42 g carbohydrates; 4 g fiber; 820 mg sodium. Values will vary based on brands and salt levels.