Baked Cod with Tomato-Olive Sauce and Feta Crumble
Flaky cod fillets baked under a vibrant sauce of tomatoes, Kalamata olives, and capers, finished with a sprinkle of salty feta cheese. This mediterranean-inspired seafood (mediterranean) ready in about 28 minutes blends (6 oz each) cod fillets, olive oil, garlic cloves, minced 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 320 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 (6 oz each) cod fillets
- 3 tbsp olive oil
- 3 cloves garlic cloves, minced
- 2 cups cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved
- 2 tbsp capers, drained
- 1 tsp dried oregano
- 2 tbsp fresh lemon juice
- 1/2 cup feta cheese, crumbled
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp fresh parsley, chopped
Instructions
- Step 1: Preheat oven to 400°F. Lightly grease a baking dish with 1 tbsp olive oil.
- Step 2: In a bowl, combine 2 cups halved cherry tomatoes, 1/2 cup halved Kalamata olives, 2 tbsp drained capers, 3 minced garlic cloves, 1 tsp dried oregano, 2 tbsp fresh lemon juice, 1 tsp salt, and 1/2 tsp black pepper. Stir to coat.
- Step 3: Place 4 cod fillets in the prepared baking dish and drizzle with 2 tbsp olive oil.
- Step 4: Spoon the tomato-olive mixture evenly over the cod fillets.
- Step 5: Bake uncovered for 15-18 minutes until the fish is opaque and flakes easily with a fork.
- Step 6: Remove from oven and sprinkle 1/2 cup crumbled feta cheese and 2 tbsp chopped fresh parsley over the top before serving warm.
Frequently asked questions
How long does Baked Cod with Tomato-Olive Sauce and Feta Crumble take to make?
Total time is about 28 minutes (10 min prep + 18 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 and Feta Crumble?
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 and Feta Crumble?
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 and Feta Crumble 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 Sauce and Feta Crumble?
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.
What others are saying
- ★★★★★
My kids begged for seconds! The feta crumble was the perfect crunchy finish, and the cod stayed tender even with my rushed cooking.
- ★★★★★
This dish was a hit at our summer dinner party! The feta crumble made the cod feel special, and the tomato-olive sauce was bursting with fresh flavors.
- ★★★★☆
Slightly tangy sauce balanced the fish well, but the feta crumble took longer to crisp than the recipe said.
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