Fresh Baked Cod with Zesty Mediterranean Salsa
A quick and healthy baked cod recipe topped with a bright, tangy Mediterranean salsa featuring Kalamata olives, fresh herbs, and cherry tomatoes. Perfect for a light, flavorful weeknight dinner.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Cuisine: Mediterranean
Ingredients
Scale
- 4 fresh cod fillets (about 6 ounces/170 grams each), skin removed
- 3 tablespoons extra virgin olive oil, divided
- 1 cup cherry tomatoes, halved
- ½ cup Kalamata olives, pitted and roughly chopped
- ¼ cup red onion, finely diced
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh basil, chopped (optional)
- 2 tablespoons fresh lemon juice, freshly squeezed
- 2 cloves garlic, minced
- Sea salt, to taste
- Cracked black pepper, to taste
- Pinch of red pepper flakes (optional)
Instructions
- Preheat your oven to 400°F (200°C).
- Prepare the Mediterranean salsa: In a medium bowl, combine halved cherry tomatoes, chopped Kalamata olives, finely diced red onion, minced garlic, chopped parsley, and basil. Drizzle with 2 tablespoons olive oil and freshly squeezed lemon juice. Season with sea salt, cracked black pepper, and a pinch of red pepper flakes if using. Toss gently to combine and set aside.
- Pat the cod fillets dry with paper towels to remove excess moisture.
- Lightly oil the baking dish with the remaining 1 tablespoon olive oil to prevent sticking.
- Place the cod fillets in the dish in a single layer without overlapping. Sprinkle a little salt and pepper over each fillet.
- Bake the cod in the preheated oven for 12-15 minutes, depending on thickness, until the fish flakes easily with a fork and is opaque.
- Remove from oven and spoon the Mediterranean salsa generously over each fillet.
- Serve immediately, garnished with extra fresh parsley and a wedge of lemon.
Notes
If cod fillets are thicker than 1 inch, add a few extra minutes to baking time but watch carefully to avoid drying out. Make the salsa a few hours ahead and refrigerate; bring to room temperature before serving. Patting the fish dry before baking helps keep it flaky and tender. Serve with toasted pita chips or a fresh salad for added texture contrast.
Nutrition
- Serving Size: 1 cod fillet with sa
- Calories: 180
- Sugar: 3
- Sodium: 350
- Fat: 9
- Saturated Fat: 1.3
- Carbohydrates: 6
- Fiber: 1.5
- Protein: 23
Keywords: baked cod, Mediterranean salsa, healthy dinner, quick fish recipe, Kalamata olives, fresh herbs, easy weeknight meal, gluten-free, low-carb