This Mediterranean Baked Cod is light, flavorful, and perfect for a quick weeknight dinner. Packed with cherry tomatoes, briny olives, creamy white beans, and bright citrus juices, this fish dish comes together in under 30 minutes, and looks just as beautiful as it tastes. Each cod filet is gently steam baked in a parchment packet, sealing in moisture and creating a delicate, fork-tender bite.
Why You Will Love This Mediterranean Baked Cod Recipe
- Packed with Mediterranean Flavor: Lemon, olives, capers, and cherry tomatoes create a classic Mediterranean flavor profile that’s fresh and zesty.
- Light and Healthy: Cod is a lean, high-protein fish that pairs perfectly with fiber-rich beans and heart-healthy olive oil.
- Easy Clean-Up: Baking in parchment paper means no need to scrub pans afterward—just toss the packets.
- Customizable and Meal-Prep Friendly: Easily swap out ingredients based on what you have and prep the packets ahead for quick oven-to-table cooking.
- Low-Carb and Gluten-Free: Naturally gluten-free and low in carbs, this is a great option for those looking to eat lighter.
Ingredients
- Cod: Substitute with halibut, haddock, sea bass, or even salmon.
- Cannellini beans: Use great northern beans or chickpeas.
- Castelvetrano olives: Substitute with green olives or kalamata for a bolder flavor.
- Orange juice: Use all lemon juice if you don’t have orange.
- Parchment paper: Use aluminum foil for similar steaming results.
- Seasonings: Feel free to season the fish with your favorite seasoning blend. Lemon pepper would be a great alternative.
How to Prepare Mediterranean Baked Cod
- Preheat oven to 400°F (200°C).
- In a small bowl, combine paprika, garlic powder, salt, and black pepper.
- Season both sides of the cod filets with the spice blend.
- Cut two large pieces of parchment paper. Place three lemon slices in the center of each.
- Set a seasoned cod filet on top of the lemon slices.
- Divide the cherry tomatoes, cannellini beans, olives, and capers between the two packets, scattering them over and around the fish.
- Drizzle each with half of the lemon juice, orange juice, and olive oil. Add a small pinch of salt to each packet.
- Fold the parchment over the fish and ingredients, then crimp the edges tightly to seal and form a closed packet.
- Place the packets on a baking sheet and bake for 20–25 minutes, depending on the thickness of your fish.
- Carefully transfer the packets to shallow bowls or plates. Open the parchment carefully to release the steam.
- Garnish with chopped parsley and serve with lemon wedges.
How to Serve and Store Leftovers
- Serving suggestions:
- Serve alone, or with steamed rice, couscous, orzo, or a side of roasted vegetables.
- Leftovers:
- Store leftover cod and vegetables in an airtight container in the fridge for up to 2 days.
- Reheat gently in a skillet with a splash of broth or water to prevent drying out.
Frequently Asked Questions
- Can I use foil instead of parchment paper? Yes. If you don’t have parchment paper, you can make foil packets. They work just as well for steaming and sealing in moisture.
- What other fish can I use for this recipe? Any firm white fish such as haddock, halibut, or tilapia works well here. Salmon is also a great alternative to cod.
- Can I make this ahead of time? Yes. Assemble the packets up to a day in advance and refrigerate until ready to bake.
- What if I don’t like olives or capers? You can omit either or both and still enjoy a flavorful dish. Try adding thinly sliced red onions or bell peppers as an alternative.
- Is this freezer-friendly? This dish is best enjoyed fresh. Freezing can affect the texture of the fish and vegetables.
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Mediterranean Baked Cod
- Total Time: 30 minutes
- Yield: 2 servings 1x
Description
This Mediterranean Baked Cod is light, flavorful, and perfect for a healthy weeknight dinner. Packed with cherry tomatoes, briny olives, creamy white beans, and bright citrus juices, this dish comes together in under 30 minutes and looks just as beautiful as it tastes.
Ingredients
- 2 cod filets (7–8 oz each)
- 6 lemon slices
- 3/4 cup cherry tomatoes, halved
- 3/4 cup cannellini beans, rinsed and drained
- 2 tablespoons capers, drained
- 1/3 cup Castelvetrano olives
- 2 tablespoons lemon juice
- 2 tablespoons orange juice
- 1 tablespoon olive oil
- Pinch of salt
- 2 tablespoons fresh chopped parsley, for garnish
- Lemon wedges, for serving
For the Seasoning Blend:
- 2 teaspoons paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1 teaspoon black pepper
Instructions
- Preheat oven to 400°F (200°C).
- In a small bowl, combine paprika, garlic powder, salt, and black pepper.
- Season both sides of the cod filets with the spice blend.
- Cut two large pieces of parchment paper. Place three lemon slices in the center of each.
- Set a seasoned cod filet on top of the lemon slices.
- Divide the cherry tomatoes, cannellini beans, olives, and capers between the two packets, scattering them over and around the fish.
- Drizzle each with half of the lemon juice, orange juice, and olive oil. Add a small pinch of salt to each packet.
- Fold the parchment over the fish and ingredients, then crimp the edges tightly to seal and form a closed packet.
- Place the packets on a baking sheet and bake for 20–25 minutes, depending on the thickness of your fish.
- Carefully transfer the packets to shallow bowls or plates. Open the parchment carefully to release the steam.
- Garnish with chopped parsley and serve with lemon wedges.
- ENJOY!
Notes
- Use firm white fish like cod, haddock, halibut, or sea bass for best texture.
- Pat fish dry before seasoning to help spices adhere.
- Parchment paper or foil can be used to make sealed packets.
- Castelvetrano olives are mild and buttery; swap for kalamata if you prefer something bolder.
- Cannellini beans add creaminess and protein—drain and rinse well.
- Orange juice + lemon juice brighten the flavors—substitute with all lemon juice if needed.
- Don’t skip the garnish! Fresh parsley and lemon wedges enhance the final dish.
- Cooking time may vary based on the thickness of your filets—check for opaque, flaky flesh.
- Serve packets in shallow bowls to catch all the delicious citrusy juices.
- Assemble ahead for meal prep—store packets in the fridge and bake when ready.
- Pair with steamed rice, orzo, couscous or roasted potatoes, for a heartier dish.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Easy
- Cuisine: Fish and Seafood
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WELCOME! My name is Melissa Latin aka. Charlotte Fashion Plate. Happy to meet you! I am more than just recipes. I love fashion and style too! Most importantly, I love my Family (my Hubby and my Fur Babies). My Husband (aka my “Kitchen Bitch”) means the world to me. He’s pretty damn cool too. Not only is he one of the nicest guys you will ever meet, he also has had a lengthy career in professional hockey. Not only winning two Stanley Cups with the Pittsburgh Penguins in the early ’90’s, but most recently winning the Calder Cup with the Charlotte Checkers, amongst many other accolades. If you live in Charlotte and play hockey, or have a family member who plays, be sure to contact him!
Our life has changed dramatically in the past few years with the passing of our two goldendoodles, Vegas and Viva. We were lucky enough to have Vegas for five years (totally wish it was longer). Most recently, losing our Viva to a brain tumor in July of 2020. We welcomed our mini goldendoodle 7, almost seven years ago. We just added the amazing Hazel! Of course, I am always posting tons and tons of photos! Be sure to check out my recipe for Pet Bone Broth! This broth is super rich in nutrients and will provide your pet with a multitude of health benefits!
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[…] If you are local to Charlotte, be sure to pick up the Chilean Sea Bass at The Carolina Meat & Fish Co. Feel free to substitute grouper, or even swordfish. I love displaying my finished dishes on these boards…click here! Oh…and excuse the amount of olive oil in the picture…we were filming a boomerang. Your finished sauce will not have this much oil! If you love sea bass, try using it in my recipe for Mediterranean Baked Fish. […]