Welcome to your new favorite weeknight Mediterranean cod recipe. This isn’t just another oven-baked fish dish; this is the authentic Greek Baked Cod Recipe (Greek-style baked cod), drenched in bright lemon, rich extra-virgin olive oil and aromatic Greek oregano.
Forget the dry and bland fish recipes of the past. This easy, one-pan marvel delivers tender, flaky cod fillets nestled amongst juicy cherry tomatoes, savory Kalamata olives and a hint of optional, briny feta. It’s a naturally low-carb and high-protein powerhouse that is 100% compliant with the Mediterranean diet principles, making it the ideal baked cod dinner for both flavor and health.
Whether you’re a long-time enthusiast of Mediterranean diet recipes or simply looking for a healthy and delicious cod recipe, this recipe is your golden ticket to a 30-minute, with no-fuss meal.
Authentic Greek Baked Cod (Why This Recipe Works)
Our unique recipe is positioned to win for three key reasons: Authenticity, Health and Ease.
- True Greek Flavor Profile: While many “Mediterranean” cod recipes simply use lemon and oil, we lean heavily into classic Greek staples. The liberal use of dried Greek oregano (often called the “herb of the mountains”) and Kalamata olives provides the true and earthy backbone of Hellenic cooking.
- Mediterranean Diet Focus: This recipe isn’t just “healthy”; it’s Mediterranean diet-focused. In this, we have used extra-virgin olive oil as the sole source of fat (no butter) and loaded it with anti-inflammatory ingredients like tomatoes, garlic and lean protein from the fish.
- One-Pan Simplicity: This is a one-pan oven-baked cod recipe. All the ingredients, including cod, vegetables and sauce. You have to cook together beautifully in a single dish. This technique ensures the cod remains moist and flaky (not crispy) as it steams in the flavorful and saucy vegetable base.
This dish, known in Greece as Psari Plaki (literally “baked fish”), often uses hearty root vegetables or tomato sauce, but our updated version emphasizes the light and vibrant flavors perfect for a modern and healthy table. This specific baked Greek cod is a highly winnable, niche entry point that sets us apart from generic competitors.
Ingredients You’ll Need for Baked Cod Recipe (Mediterranean Staples)
This recipe is built around the fundamental, fresh ingredients of the Mediterranean pantry. Prioritizing high-quality staples is the best way to cook cod fillets.
For the Cod:
- Cod Fillets: 4 (6-ounce) skinless and boneless cod loins or fillets (about 1.5 lbs total). Try to use fresh or fully thawed frozen.
- Extra-Virgin Olive Oil: 3 tablespoons. It’s the base of all great Mediterranean cooking.
- Fresh Lemon: 1 large lemon, zested and juiced.
- Dried Greek Oregano: 1 ½ teaspoons. This is non-negotiable for true Greek flavor.
- Garlic: 3 cloves, minced.
- Kosher Salt & Freshly Ground Black Pepper: To taste.
For the Mediterranean Vegetable Base:
- Cherry Tomatoes: 1 ½ cups, halved. They burst during cooking, creating a natural sauce.
- Kalamata Olives: ½ cup, pitted and halved. Additionally, their briny saltiness perfectly complements the fish.
- Red Onion: ½ small red onion, thinly sliced.
- Optional: 2 tablespoons capers, drained.
- Optional Garnish: Crumbled Feta Cheese (about ¼ cup), fresh parsley.
Baked Cod Recipe Instructions
- Preheat and Prepare: Preheat your oven to 400°F (200°C). Then lightly coat a 9×13-inch baking dish with 1 tablespoon of olive oil.
- Make the Marinade/Sauce: In a small bowl, whisk together the remaining 2 tablespoons of extra-virgin olive oil, the lemon juice, lemon zest, minced garlic and the dried Greek oregano. Now, season generously with salt and pepper.
- Assemble the Base: Scatter the cherry tomatoes, Kalamata olives and sliced red onion (and capers, if using) across the bottom of the prepared baking dish.
- Prep the Cod: Pat the cod fillets thoroughly dry with a paper towel. This is an essential step to prevent the fish from becoming watery. After that, place the dried fillets on top of the vegetable mixture.
- Drizzle and Bake: Drizzle the lemon-oil-oregano marinade evenly over the cod fillets and the vegetables. Additionally, ensure the cod is well-coated.
- Oven Bake Cod: Bake for 12-20 minutes (depending on thickness). Now, when the fish is done, it is opaque throughout and flakes easily with a fork. Also, the internal temperature should reach 140-145°F (60-63°C).
- Garnish and Serve: Remove from the oven. And if desired, sprinkle the crumbled feta cheese and fresh parsley over the hot fish and vegetables. Then serve immediately, with the flavorful juices spooned over the top.
How Long to Bake Cod (Temps & Doneness)
Achieving perfectly flaky cod is simple, but it requires attention to two key factors: Temperature and Thickness. This process applies to any baked cod recipe in the Mediterranean.
Baked Cod Temperature Guide
- Optimal Temperature: We recommend a temperature range of 400-425°F (200-220°C). Because this is the sweet spot that cooks the fish quickly enough to prevent it from drying out, while also allowing the vegetables to soften and release their aromatic juices.
- How long to bake cod at 400°F? For standard 1-inch thick fillets, baking at 400°F will take approximately 12-15 minutes. You can add 3-5 minutes for every additional half-inch of thickness.
Achieving Doneness of Greek Baked Cod
The safest and most reliable method is to use an instant-read thermometer.
- Target Internal Temperature: The FDA recommends cooking fish to 145 degrees Fahrenheit (63 degrees Celsius). However, for the most moist, tender results, we recommend removing the fish from the oven when its internal temperature reaches 140 degrees Fahrenheit (60 degrees Celsius).
- Carryover Cooking: The cod will continue to cook as it rests, rising the final few degrees to the safe serving temperature.
- Visual Check: The fish should be opaque and flake easily when gently pressed with a fork. If the center still looks translucent or glossy, return it to the oven for 2-3 minute intervals.
Best Spices for Baked Cod Recipe(Greek & Mediterranean)
The delicate flavor of cod is best enhanced by bright, fresh, and earthy spices, not heavy, overpowering ones.
Greek Cod Essentials
- Dried Greek Oregano: Authentic Greek oregano is the absolute star. Additionally, it is potent, earthy and slightly peppery. This is what truly separates this dish from a generic Mediterranean cod recipe.
- Garlic: Used raw in the marinade, the garlic mellows slightly as it bakes, infusing the olive oil with a pungent and savory aroma.
- Lemon Zest: Don’t skip the zest! The oils in the zest carry a far brighter, more concentrated lemon flavor than the juice alone and it’s a staple flavor pairing in all cod fish recipe variations.
Optional Flavor Boosters
- Cumin and Coriander: In some parts of the Mediterranean, warmer spices like a pinch of cumin and coriander are used, particularly when paired with a red sauce.
- Smoked Paprika: A touch of sweet or smoked paprika can add color and a subtle smoky undertone.
- Red Pepper Flakes: For a hint of heat, a pinch of crushed red pepper flakes in the olive oil marinade is a lovely addition.
Mediterranean Diet Benefits of Baked Cod
This isn’t just one of the best and healthiest cod recipes; it’s a template for the Mediterranean lifestyle by explaining the why behind the ingredients.
| Nutrient | Benefit in this Recipe | Dietary Role |
| Protein | ~30-40g per serving | Cod is a lean protein, critical for satiety, muscle maintenance and steady energy. |
| Omega-3 Fatty Acids | Present in cod, enhanced by olive oil | Supports heart health, brain function and combats inflammation. |
| Monounsaturated Fats | Primary fat source (Extra-Virgin Olive Oil) | Considered anti-inflammatory and beneficial for cholesterol and heart health. |
| Antioxidants | Cherry Tomatoes, Garlic, Oregano and Olives | Vitamins, minerals and compounds that protect cells from damage. |
| Low-Carb Adaptability | Naturally very low in carbohydrates. | An excellent anchor dish for any low-carb or weight-management approach within the Mediterranean framework. |
Heart Health and Lean Protein
The Mediterranean diet is celebrated globally for its heart-healthy benefits. And cod is an ideal choice because it is incredibly lean, meaning you get a high amount of quality protein with minimal saturated fat. When it’s paired with extra-virgin olive oil, you shift the fat profile from unhealthy saturated fats to anti-inflammatory monounsaturated fats.
This preparation, by focusing on whole foods and high-quality fats, is a powerful example of how Mediterranean cooking supports vitality and well-being. To learn more about how this approach supports long-term wellness, see our guide on Reversing Type 2 Diabetes Naturally: The 5-Step MD Framework (Mediterranean Diet Edition).
What to Serve with Greek Baked Cod
Since this baked cod dinner is already a one-pan meal with built-in vegetables, the best side dishes are simple, light and serve to soak up the delicious lemon-olive oil sauce.
Classic Greek Pairings
- Starches:
- Simple and crusty whole-grain bread to dunk into the pan juices.
- A light pilaf or a side of Lemon Chicken Orzo Soup recipe (for a heartier meal).
- Couscous or quinoa, such as our vibrant Greek Quinoa Salad Recipe.
- Salads:
- A simple Horiatiki (Greek Salad) or our baladi salad recipe for a fresh, vinegary crunch.
- A classic Fattoush recipe or a simple side of leafy greens tossed with lemon and olive oil.
- A bright, refreshing orange and olive salad recipe.
- Appetizers/Dips: Start the meal with classic staples like our famous hummus recipe or a simple grilled halloumi recipe.
Greek Baked Cod Recipe
Ingredients
Equipment
Method
- Preheat your oven to 400°F (200°C).
- Then lightly coat a 9×13-inch baking dish with 1 tablespoon of olive oil.
- In a small bowl, whisk together the remaining 2 tablespoons of extra-virgin olive oil, the lemon juice, lemon zest, minced garlic and the dried Greek oregano.
- Now, season generously with salt and pepper.
- Scatter the cherry tomatoes, Kalamata olives and sliced red onion (and capers, if using) across the bottom of the prepared baking dish.
- Pat the cod fillets thoroughly dry with a paper towel.
- This is an essential step to prevent the fish from becoming watery.
- After that, place the dried fillets on top of the vegetable mixture.
- Drizzle the lemon-oil-oregano marinade evenly over the cod fillets and the vegetables.
- Additionally, ensure the cod is well-coated.
- Bake for 12-20 minutes (depending on thickness).
- Now, when the fish is done, it is opaque throughout and flakes easily with a fork.
- Also, the internal temperature should reach 140-145°F (60-63°C).
- Remove from the oven. And if desired, sprinkle the crumbled feta cheese and fresh parsley over the hot fish and vegetables.
- Then serve immediately, with the flavorful juices spooned over the top.
Notes
- Pat Cod Dry: This is the most crucial step! Always use a paper towel to thoroughly dry the cod fillets before seasoning. This prevents the fish from steaming and results in a flakier and firmer texture.
- Use Greek Oregano: For the most authentic flavor, seek out Greek or Turkish dried oregano, which is much more potent and earthy than common varieties.
- Fillet Thickness: Purchase fillets that are roughly the same size and thickness (ideally 1 to 1.5 inches). This ensures the fish cooks evenly. Additionally, adjust the baking time if your fillets are thinner or thicker.
- Fish Substitutions: If cod is unavailable, you can successfully substitute any firm white fish, such as Haddock, Halibut or Tilapia, adjusting the cooking time as needed.
- Foil Method: If you prefer extra-moist fish, cover the baking dish loosely with aluminum foil for the first 10 minutes of baking, then remove for the final 5 minutes to allow the vegetables to roast slightly.
Greek Baked Cod Storage, Reheating & Meal Prep Tips
This cod fish recipe is excellent for meal prep, as long as you take care when reheating.
- Storage: Once cooled, transfer the leftover cod and the vegetable sauce to an airtight container. It will keep safely in the refrigerator for up to 2-3 days.
- Reheating: Fish is notorious for drying out when reheated.
- Best Method (Oven): Place the cod fillets (with a spoonful of the sauce) in an oven-safe dish. Then add a small splash of water or broth to the bottom of the dish, cover tightly with foil and bake at 275°F (135°C) for 10-15 minutes or until just warmed through. The foil and low temperature create a steam chamber to keep the fish moist.
- Quick Method (Microwave): Use low heat (50% power) for short bursts (30-60 seconds). Do not overcook.
- Freezing: Freezing cooked cod is not recommended, as the texture becomes tough and dry upon thawing.
FAQs
How long should cod be cooked in the oven?
Cod should be cooked for approximately 12 to 20 minutes at an oven temperature between 400°F and 425°F, which is the same as 200°C to 220°C. The exact time depends primarily on the thickness of the fillet, with a 1-inch thick fillet typically requiring about 15 minutes. And the most reliable indicator is an internal temperature of 140°F / 60°C.
How long to bake cod at 400°F?
For a standard 1-inch thick cod recipe fillet, you should bake cod at 400°F for 12 to 15 minutes. For thicker loins (1.5 inches or more), increase the time to 18-20 minutes. Remember: Always use a meat thermometer to confirm the internal temperature reaches 140°F (60°C) for a flaky texture.
What spices are best for baked cod?
The best spices for baked cod, especially for a Greek-style dish, are dried Greek oregano, garlic, fresh lemon zest and black pepper. Among these, oregano is the key Greek marker. Other excellent Mediterranean options include thyme, basil and a touch of paprika or coriander for warmth.
What is the best cooking technique for cod?
The best cooking technique for cod is arguably baking (or roasting), especially the one-pan, saucy method used here. Baking at a high temperature (400 degrees Fahrenheit) seals in the moisture and flavor, yielding tender, flaky fish. And other excellent methods include pan-searing and poaching.
What to bake cod with?
For a complete and healthy meal, you should bake cod with Mediterranean staples that cook quickly and release flavorful juices. The best choices are cherry tomatoes, Kalamata olives, thinly sliced red onion or shallots and fresh lemon slices. All of these create a natural and savory pan sauce for the cod.
Is baked cod healthy on the Mediterranean diet?
Yes, baked cod is healthy on the Mediterranean diet! It is a fantastic source of lean protein and essential vitamins. Moreover, when it’s baked with extra-virgin olive oil, fresh vegetables and herbs (as in this Mediterranean cod recipe) it aligns perfectly with the diet’s focus on anti-inflammatory fats, whole foods and minimal processing.
Can I bake cod in foil?
Yes, you can bake cod in foil (“en papillote”) and this is an excellent method for moisture. For this, simply place the cod and all the sauce ingredients on a sheet of foil and fold the edges to create a sealed packet and bake. This method often results in a slightly shorter cook time and intensely moist fish.