main dishes mediterranean

Mediterranean Baked Cod with Lemon & Herbs

A simple, protein-rich dinner that comes together in one pan. Fresh white fish, potatoes, and olives roasted to perfection.

gluten free dairy free nut free
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Prep 15 min
Cook 25 min
Total 40 min
Servings 4
Difficulty Easy

Ingredients

Fish

Vegetables

Base

Flavor

Herbs

Instructions

  1. Preheat oven to 400°F (200°C). In a large baking dish, toss the thinly sliced potatoes with 1 tablespoon of olive oil, salt, and half the dried oregano.

  2. Roast potatoes. Bake the potatoes alone for 15 minutes until they start to soften and brown slightly at the edges.

  3. Prepare the fish. While potatoes roast, pat the fish fillets dry. Rub with remaining oil, lemon juice, salt, and pepper.

  4. Assemble. Remove dish from oven. Push potatoes to the sides. Place fish fillets in the center. Scatter cherry tomatoes around.

  5. Final Bake. Return to oven and bake for 10-12 minutes, until the fish is opaque and flakes easily with a fork.

  6. Serve. Garnish immediately with fresh parsley and fresh lemon wedges.

Storage & Meal Prep

Baked cod is best eaten fresh. Leftovers can be flaked into salads or pasta the next day but the texture changes when reheated. Store for up to 1 day in the refrigerator.

Variations

  • Mediterranean Baked Cod with Tomatoes: Add halved cherry tomatoes and olives around the fish for a one-pan meal with built-in sauce.
  • Greek-Style Baked Cod: Top with crumbled feta and oregano before baking for a Greek-inspired version.
  • Baked Cod with Chermoula: Replace the lemon-herb topping with chermoula (cilantro, cumin, lemon) for a North African twist.

FAQ

How long do you bake cod?

Cod fillets (about 1 inch thick) bake at 200°C / 400°F for 12-15 minutes. The fish is done when it flakes easily with a fork and the internal temperature reaches 63°C / 145°F.

Is baked cod healthy?

Very healthy—cod is a lean white fish high in protein and low in fat. It's an excellent source of vitamin B12, phosphorus, and selenium. Baking with olive oil and herbs adds healthy fats without excess calories.

What goes well with baked cod?

Serve with roasted vegetables, a green salad, lemon potatoes, or steamed grains. Crusty bread is great for soaking up the lemon-herb pan juices.

Nutrition Facts

4 Servings

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Fish & Seafood
Cod / White Fish (Raw)
600 g
Vegetables
Potato (Yellow)
426 g
Tomato (Red, Ripe)
123 g
Oils & Fats
Extra Virgin Olive Oil
41 g
Herbs & Spices
Lemon Juice (Fresh)
30 g
Fresh Parsley
16 g
Dried Oregano
1 g

Per Serving

363kcalCalories
43gProtein
20gCarbs
12gFat
3gFiber
Sodium
130mg6% DV
Potassium
1455mg31% DV
Calcium
56mg4% DV
Iron
2mg11% DV
Magnesium
101mg24% DV
Vitamin C
28.2mg31% DV
Vitamin A
23µg3% DV
Vitamin K
14.8µg12% DV
Folate
39µg10% DV
Cod / White Fish (Raw)
Potato (Yellow)
Extra Virgin Olive Oil
Lemon Juice (Fresh)
Fresh Parsley
Dried Oregano
+1 more
* Nutrition is an estimate; actual values vary by ingredient brands and cooking methods. Percent Daily Values are based on a 2,000 calorie diet.

The Story Behind This Dish

The beauty of this dish lies in its simplicity. By roasting the potatoes first, you ensure everything finishes at the exact same moment—no mushy vegetables or dry fish.

It reflects the coastal cooking style of the Mediterranean: catch of the day, vegetables from the garden, and good oil. Nothing masked, everything highlighted.