Baked Cod with Tomato-Olive Mediterranean Salsa
Tender baked cod fillets topped with a vibrant, tangy salsa of tomatoes, olives, and fresh herbs inspired by Mediterranean flavors. This mediterranean-inspired seafood (mediterranean) ready in about 25 minutes blends (5 oz each) cod fillets, olive oil, quartered cherry tomatoes into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 pieces (5 oz each) cod fillets
- 3 tbsp olive oil
- 1 1/2 cups, quartered cherry tomatoes
- 1/2 cup, pitted and sliced Kalamata olives
- 1/4 cup, finely diced red onion
- 2 tbsp, chopped fresh parsley
- 2 tbsp fresh lemon juice
- 1 tsp dried oregano
- 1 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp garlic powder
Instructions
- Step 1: Preheat oven to 400°F. In a medium bowl, combine 1 1/2 cups quartered cherry tomatoes, 1/2 cup sliced Kalamata olives, 1/4 cup finely diced red onion, 2 tbsp chopped fresh parsley, 2 tbsp fresh lemon juice, and 1 tsp dried oregano. Season with 1/2 tsp black pepper and toss gently.
- Step 2: Place 4 cod fillets in a baking dish and drizzle 2 tbsp olive oil over them. Sprinkle 1 tsp salt and 1/2 tsp garlic powder evenly on the fillets.
- Step 3: Spoon the tomato-olive salsa evenly over each cod fillet.
- Step 4: Drizzle remaining 1 tbsp olive oil over the salsa and bake for 12-15 minutes until the cod is opaque and flakes easily with a fork.
- Step 5: Serve warm with extra parsley garnish if desired.
Frequently asked questions
How long does Baked Cod with Tomato-Olive Mediterranean Salsa take to make?
Total time is about 25 minutes (10 min prep + 15 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Baked Cod with Tomato-Olive Mediterranean Salsa?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Baked Cod with Tomato-Olive Mediterranean Salsa?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Baked Cod with Tomato-Olive Mediterranean Salsa for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Baked Cod with Tomato-Olive Mediterranean Salsa?
Mediterranean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
Related recipes
Equipment for this recipe
Top-rated tools to make this recipe successfully.
