Baked Cod with Tomatoes, Olives & Capers (Mediterranean & Heart-Healthy)

Let’s Escape to the Mediterranean Tonight

Hey there, friend! Grab your favorite apron and let me ask you a question. Do you ever have one of those nights where you’re craving something that feels special—something vibrant, nourishing, and bursting with flavor—but you also have approximately zero energy for fussy techniques or a mountain of dishes? Yeah, me too. All. The. Time.

That’s exactly why this Baked Cod with Tomatoes, Olives, and Capers is my forever-weeknight hero. We’re talking about flaky, tender white fish, gently cooked in a sizzling oven bath of juicy tomatoes, savory olives, and those little pops of tangy capers. It’s sunshine on a plate. It’s the kind of meal that makes you sit back, take a happy bite, and think, “Wow, I made that?” And the best part? It’s on your table in under 30 minutes, start to finish.

This dish isn’t just delicious; it’s a hug for your heart. Packed with lean protein, good-for-you fats from olive oil, and the vibrant antioxidants of the Mediterranean, it’s proof that eating well doesn’t mean sacrificing an ounce of satisfaction. So, let’s ditch the complicated and dive into a world of simple, incredible flavor. Your kitchen is about to smell amazing.

Grandma’s Kitchen & The Magic of Simplicity

This recipe always takes me right back to my Grandma Ellen’s kitchen. It wasn’t fancy. The linoleum was worn, the radio was always tuned to the oldies station, and the air was permanently seasoned with love and something delicious.

She didn’t call it “Mediterranean” or “heart-healthy.” She called it “Tuesday.” She’d pull some fresh fish from the market, raid her little pantry garden for tomatoes, and use the olives and capers she kept tucked in the fridge door for “special occasions.” (In her world, a regular Tuesday dinner with family was the special occasion.)

I remember standing on a step-stool, watching her hands—strong, capable, speckled with flour from the earlier biscuit-making—gently arrange everything in her chipped ceramic baking dish. “Don’t mess with good food too much, Emmie,” she’d say. “Let the ingredients sing their own song.” That lesson in trust and simplicity is the soul of this dish. Every time I make it, I feel that connection, that messy-apron, love-filled lineage. Now, I get to share that song with you.

Your Flavor Line-Up (A.K.A. The Dream Team)

Here’s everything you need to create this masterpiece. I’ve added a few notes because knowing your ingredients is half the fun of cooking!

• 4 cod fillets (about 6 oz each): Our star! Look for firm, moist fillets with a fresh, clean scent. Chef’s Insight: Cod is mild and flaky, a perfect canvas. No cod? No panic! Any sturdy white fish works—try halibut, haddock, or even thick salmon fillets.
• 1 cup cherry tomatoes, halved: Little bursts of sweet acidity. Halving them lets their juices mingle with the oil and create a quick, delicious sauce. Sub with diced Roma tomatoes if that’s what you have!
• 1/3 cup green or kalamata olives, sliced: The briny backbone! Kalamatas give a deeper, fruitier punch, while green olives offer a sharper, brighter bite. Use your favorite, or mix both for fun.
• 1 tbsp capers, drained: My secret flavor bombs! These little flower buds add a punchy, salty-tangy kick that lifts the whole dish. Don’t skip ’em!
• 2 tbsp extra virgin olive oil: The liquid gold of the Mediterranean. It cooks the fish, marries the flavors, and adds that irreplaceable rich, fruity note. Use the good stuff here.
• 2 garlic cloves, minced: Aromatic foundation. It mellows and sweetens beautifully in the oven’s heat.
• Juice of 1/2 lemon: Freshness in a squeeze! The acid brightens all the other flavors. We’ll add it fresh before baking.
• Salt & pepper, to taste: The essential enhancers. Season your fish well—it makes all the difference.
• Optional: fresh parsley or basil for garnish: The green confetti! A sprinkle of fresh herbs adds color, freshness, and a lovely aroma. Highly recommended.

Let’s Get Cooking: Your Simple, Foolproof Steps

Ready? This is where the magic happens, and it’s so easy. I’ll walk you through each step with my favorite kitchen hacks.

1. Preheat & Prep: Fire up your oven to 400°F (200°C). Take a moment to lightly grease your baking dish with a drizzle of that olive oil or a quick swipe of cooking spray. This prevents any sticking and makes clean-up a dream. Chef’s Hack: If you want easy serving later, you can line the dish with parchment paper instead!
2. Season the Star: Place your beautiful cod fillets in the prepared dish. Pat them dry with a paper towel first—this helps them get a nice sear instead of steaming. Now, give them a generous sprinkle of salt and freshly ground black pepper on both sides. Don’t be shy! This seasons the fish all the way through.
3. Create the Flavor Topping: In a medium bowl, combine your halved cherry tomatoes, sliced olives, capers, minced garlic, olive oil, and the fresh lemon juice. Give it a good stir. Chef’s Tip: As you mix, gently press on some of the tomato halves to release a bit of their juice—this starts our “sauce” right in the bowl. Taste a tomato piece! Want more zing? Add another squeeze of lemon. More brine? A few more olives.
4. Pile on the Goodness: Spoon this vibrant, chunky mixture evenly over and around the cod fillets. Let some of it fall into the dish to create that saucy base. The fish should be nestled in a cozy bed of Mediterranean goodness.
5. Bake to Perfection: Slide the dish into your preheated oven, uncovered. Bake for 12-15 minutes. Here’s the key: You want the fish to be just opaque all the way through and flake easily when nudged with a fork. The exact time depends on the thickness of your fillets. Start checking at 12 minutes to avoid overcooking. The tomatoes will be softened and bursting, and your kitchen will smell incredible.
6. The Grand Finale: Carefully remove the dish from the oven (it’s hot!). Immediately sprinkle with a handful of chopped fresh parsley or torn basil. That hit of fresh green herb is the perfect finish.

How to Serve It Like a Pro (Minimal Effort, Maximum Wow)

This dish is a stunner straight from the oven, so serving is a breeze. I love using a wide, shallow bowl or a simple white plate to let those gorgeous reds and greens pop.

Gently lift a cod fillet with a spatula, making sure to scoop up plenty of the tomatoes, olives, and all those delicious pan juices. Those juices are liquid gold! Drizzle them right over everything on the plate.

What to serve alongside? You’ve got options!

• For a Light Meal: A simple pile of lemony arugula or a crisp green salad.
• To Soak Up the Sauce: My absolute favorite! A mound of fluffy quinoa, couscous, or orzo pasta. Crusty, warmed whole-grain bread is also a non-negotiable in my house for dipping.
• For Extra Veggies: Roasted asparagus, zucchini, or broccoli spears on the side. You can even toss them in the oven on another rack while the fish bakes.

Make It Your Own: 5 Tasty Twists

Love the base recipe? Amazing! Feel like playing? Even better. Here are some delicious ways to mix it up.

1. The “Everything But The Kitchen Sink” Veggie Boost: Add a handful of baby spinach or thinly sliced zucchini ribbons to the baking dish before adding the fish and topping. They’ll wilt beautifully in the oven.
2. Spicy Calabrian Kick: Love heat? Add 1-2 chopped Calabrian chilis or a pinch of red pepper flakes to the tomato mixture before baking. It adds a warm, tingling depth.
3. Fresh Herb Fiesta: Stir a tablespoon of chopped fresh oregano or dill into the tomato-olive mix. It layers in another dimension of Mediterranean aroma.
4. Breadcrumb Crunch: For a bit of texture, combine 1/4 cup of panko breadcrumbs with a tablespoon of grated Parmesan and a drizzle of olive oil. Sprinkle it over the top of the assembled dish before baking for a golden, crispy crust.
5. Creamy White Wine Sauce: Feeling decadent? Before adding the fish, pour 1/4 cup of dry white wine and 2 tablespoons of heavy cream or coconut milk into the bottom of the dish. Proceed with the recipe. The sauce becomes irresistibly silky.

Emily’s Kitchen Notes & Funny Stories

This recipe has been my trusty sidekick for years, and it’s evolved in the best way. I used to be so precise, measuring every caper. Now? I grab a generous handful of olives from the jar and call it a day. Cooking is about feeling, not just following.

One time, I was filming a video for this recipe and got so caught up chatting about my grandma that I completely forgot to add the lemon juice before baking. I realized it just as I was about to put the dish in the oven! I just squeezed it right over the top and baked it anyway. Guess what? It was still fantastic. The moral: don’t stress. Good food is resilient, just like us.

The one thing I always do now is let the fish sit at room temperature for about 10 minutes after seasoning, before I add the topping and bake. It just helps it cook more evenly. A little trick from culinary school that stuck!

Your Questions, Answered!

Here are answers to the things I get asked most about this baked cod.

• Q: My fish always turns out dry. How can I prevent that?
  A: The number one culprit is overcooking. Fish continues to cook a bit after it comes out of the oven, so take it out when it’s *just* opaque in the thickest part and flakes with gentle pressure. Also, ensure your oven temperature is accurate with an oven thermometer! Using thicker fillets (1 inch or more) also gives you a more forgiving window.
• Q: Can I use frozen cod fillets?
  A: Absolutely! Thaw them completely in the refrigerator overnight first. Pat them extremely dry before seasoning to remove any excess moisture, which can water down the flavors and prevent proper browning.
• Q: What’s the best olive to use?
  A: It’s truly personal preference! I adore the rich, winey depth of Kalamata olives. Green olives (like Castelvetrano) are buttery and mild. I say use what you love to snack on—you really can’t go wrong. A mix is fabulous, too!
• Q: Can I prepare this ahead of time?
  A: For the best texture, I recommend baking it fresh. However, you can be a meal-prep hero by prepping the tomato-olive-caper mixture up to 24 hours in advance. Keep it covered in the fridge. When you’re ready, assemble and bake. Easy-peasy!

Nourishing Your Body & Soul

I’m not a registered dietitian, but I am a chef who believes in the power of real, wholesome ingredients. Here’s a general look at the good stuff in this dish (approximate, per serving):

Calories: ~250 | Protein: 28g | Carbohydrates: 4g | Fat: 13g | Fiber: 2g

This recipe is a nutritional powerhouse! Cod is an excellent source of lean protein and important nutrients like vitamin B12 and iodine. Olive oil and olives provide heart-healthy monounsaturated fats. Tomatoes bring vitamin C, potassium, and the antioxidant lycopene. Together, they create a balanced, satisfying meal that fuels you with clean energy and makes your taste buds dance. It’s gluten-free, low-carb, and packed with flavor—a true win-win.

Final Thoughts from My Kitchen to Yours

And there you have it, my friend! My go-to recipe for when life is busy but my soul needs a vibrant, delicious meal. This Baked Cod with Tomatoes and Olives is more than just dinner; it’s a reminder that incredible food doesn’t have to be complicated. It’s about choosing a few quality ingredients and letting them shine together.

I hope this recipe finds its way into your regular rotation, becoming your own version of “Tuesday night special.” Maybe you’ll add your own twist, maybe you’ll share it with someone you love, or maybe you’ll just enjoy it quietly, savoring every flaky, briny, sunny bite.