Mediterranean Baked Cod Recipe

Cook Time: 15 minutes

Ingredients

This recipe is designed for 4 servings. Adjust quantities as needed, but cooking times remain the same.

• Nonstick cooking spray
• 1 1/2 pounds cod fillets
• 1 teaspoon olive oil
• 1 1/2 teaspoons Greek seasoning
• 1/3 cup pitted Kalamata olives
• 1/3 cup roughly chopped drained artichoke hearts in brine
• 1/4 cup julienned drained sun-dried tomatoes packed in olive oil
• 2 teaspoons freshly squeezed lemon juice
• 3 cloves garlic, minced
• 1 tablespoon chopped fresh parsley, or as needed
• 4 fresh lemon wedges

Directions

1. Preheat the oven to 375 degrees F (190 degrees C). Line a baking sheet with aluminum foil and lightly coat with nonstick cooking spray.
2. Pat the cod fillets dry with a paper towel. Place them on the prepared baking sheet, brush lightly with olive oil, and sprinkle with Greek seasoning.
3. In a small bowl, combine Kalamata olives, artichoke hearts, sun-dried tomatoes, lemon juice, and minced garlic. Spoon the mixture evenly over the fillets.
4. Bake for 14-16 minutes, until the cod flakes easily with a fork. The internal temperature should reach 145 degrees F (63 degrees C). Adjust baking time based on the thickness of the fillets.
5. Using a large spatula, carefully transfer the cod and toppings to a serving dish. Garnish with fresh parsley and serve immediately with lemon wedges.

Cook's Note: Cod is delicate and flakes easily. A fish spatula is ideal for transferring fillets. If Greek seasoning is unavailable, you can create a homemade blend. Any firm white fish works as a substitute.

Nutrition Facts (per serving)

• Calories: 288
• Total Fat: 7g (8% DV)
• Saturated Fat: 1g (5% DV)
• Cholesterol: 94mg (31% DV)
• Sodium: 803mg (35% DV)
• Total Carbohydrate: 21g (8% DV)
• Dietary Fiber: 6g (23% DV)
• Total Sugars: 4g
• Protein: 42g (83% DV)
• Vitamin C: 101mg (113% DV)
• Calcium: 93mg (7% DV)
• Iron: 3mg (15% DV)
• Potassium: 817mg (17% DV)

*Percent Daily Values are based on a 2,000 calorie diet. Nutrient values may vary depending on ingredient specifics. Consult a medical professional for medically restrictive diets.

The Origins of Mediterranean Baked Cod

Mediterranean baked cod is a dish deeply rooted in the culinary traditions of the Mediterranean basin, particularly in Greece and southern Italy. Cod, a white, flaky fish, has long been a staple in coastal regions due to its availability and versatility. Historically, Mediterranean communities preserved cod by salting and drying it, which allowed for storage during long voyages and winter months. Over time, fresh cod became more accessible, and local chefs began combining it with the regions abundant produce, herbs, and olive oil, creating the baked cod dishes that are now widely celebrated.

Regional Variations and Distinctive Flavors

This recipe showcases classic Greek influences with ingredients like Kalamata olives, artichoke hearts, sun-dried tomatoes, and lemon. While variations exist across the Mediterranean, Greek versions often emphasize bold, briny flavors and fresh citrus, whereas Italian recipes may include capers, tomatoes, and white wine. In Spain, cod is commonly baked with peppers and paprika, demonstrating how regional ingredients shape the final dish while maintaining the central role of the tender, flaky fish.

Differences from Similar Dishes

Mediterranean baked cod differs from other cod preparations, such as British fish and chips or Portuguese bacalhau, in both cooking method and flavor profile. Unlike fried cod, baked cod preserves a delicate texture and subtle taste. Compared to salted or dried cod dishes, this recipe relies on fresh cod and a medley of vegetables and herbs for a vibrant, aromatic result. The combination of olives, artichokes, and sun-dried tomatoes provides a uniquely Mediterranean signature that distinguishes it from simpler roasted fish dishes.

Typical Serving Settings

This dish is versatile and can be served in both casual and formal settings. In Greece, it is often part of a family dinner alongside fresh bread, roasted vegetables, or a light salad. Mediterranean restaurants frequently serve it as an entre, accompanied by a wedge of lemon and a drizzle of extra virgin olive oil. Its visually appealing presentation, with colorful toppings and golden-baked cod, makes it a popular choice for entertaining guests at home or at dinner parties.

Interesting Facts and Culinary Tips

Cod is highly valued for its lean, protein-rich flesh and its ability to absorb flavors from herbs and marinades. Baking cod, rather than frying, helps retain its moisture and delicate texture. Interestingly, Kalamata olives, a hallmark of Greek cuisine, add both saltiness and depth, balancing the acidity of the lemon and the sweetness of sun-dried tomatoes. A practical tip: use a fish spatula to carefully lift the fillets from the baking sheet to prevent breaking. Additionally, substituting other firm white fish such as haddock or pollock works well, making the recipe adaptable to different regions and availability.

FAQ about Mediterranean Baked Cod Recipe