Baked Cod with Tomato-Olive Tapenade and Fresh Parsley
Moist cod fillets baked under a vibrant tapenade of sun-dried tomatoes, olives, and capers, finished with fresh parsley for a bright, Mediterranean-inspired entrée. This mediterranean-inspired seafood (mediterranean) ready in about 25 minutes pairs cod fillets, olive oil, sun-dried tomatoes for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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 (6 oz each) cod fillets
- 3 tbsp, divided olive oil
- 1/3 cup, chopped sun-dried tomatoes
- 1/3 cup, pitted and chopped kalamata olives
- 2 tbsp, drained capers
- 2 cloves, minced garlic cloves
- 1 tbsp lemon juice
- 1/4 cup chopped fresh parsley
- 1 tsp salt
- 1/2 tsp black pepper
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Preheat the oven to 400°F (200°C) and lightly grease a baking dish with 1 tbsp olive oil.
- Step 2: In a medium bowl, combine 1/3 cup chopped sun-dried tomatoes, 1/3 cup chopped kalamata olives, 2 tbsp drained capers, 2 minced garlic cloves, 1 tbsp lemon juice, 2 tbsp olive oil, and 1/4 cup chopped fresh parsley. Stir until well mixed.
- Step 3: Pat 4 cod fillets dry and season both sides with 1 tsp salt and 1/2 tsp black pepper. Place them in the prepared baking dish.
- Step 4: Spoon the tomato-olive tapenade evenly over each cod fillet, pressing lightly to adhere.
- Step 5: Drizzle the remaining 1 tbsp olive oil over the top and bake for 12-15 minutes until the fish is opaque and flakes easily with a fork.
- Step 6: Remove from the oven and let rest for 2 minutes before serving garnished with additional fresh parsley if desired.
Frequently asked questions
How long does Baked Cod with Tomato-Olive Tapenade and Fresh Parsley take to make?
Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Baked Cod with Tomato-Olive Tapenade and Fresh Parsley?
Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.
Can I substitute ingredients in Baked Cod with Tomato-Olive Tapenade and Fresh Parsley?
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 Tapenade and Fresh Parsley 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 Tapenade and Fresh Parsley?
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.
