Baked Cod with Tomato-Olive Sauce

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Flaky cod fillets baked under a vibrant sauce of sun-dried tomatoes, Kalamata olives, and fresh herbs for a light yet flavorful dinner. This mediterranean-inspired seafood (gluten-free) ready in about 35 minutes blends skin-on cod fillets, olive oil, large, sliced red onion 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 350 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.

★ 3.7 (11 ratings) Prep: 15 min Cook: 20 min Serves 4 Mediterranean cuisine 350 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 400°F. Place the 1.5 lbs cod fillets skin-side down on a parchment-lined baking sheet.
  2. Step 2: Drizzle the cod with 2 tbsp olive oil and season with 1/2 tsp salt and 1/4 tsp pepper.
  3. Step 3: Heat a little olive oil in a skillet over medium heat. Add the sliced red onion and minced garlic, cooking for 4-5 minutes until softened.
  4. Step 4: Stir in the 1 (14 oz) can diced tomatoes and 1/2 cup pitted Kalamata olives, cooking for 5 minutes until sauce thickens slightly. Add 1 tbsp lemon juice and 1/4 cup chopped parsley.
  5. Step 5: Spoon the tomato-olive sauce evenly over the cod fillets.
  6. Step 6: Bake for 15-20 minutes until cod is opaque and flakes easily with a fork.

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Frequently asked questions

How long does Baked Cod with Tomato-Olive Sauce take to make?

Total time is about 35 minutes (15 min prep + 20 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 Sauce?

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 Sauce?

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 Sauce 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.

Is Baked Cod with Tomato-Olive Sauce gluten-free?

Yes — this recipe is tagged gluten-free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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