Written by

Published May 14, 2026

Easy One-Pan Mediterranean Baked Cod Recipe with Olives and Sun-Dried Tomatoes

Name: Easy One-Pan Mediterranean Baked Cod Recipe with Olives and Sun-Dried Tomatoes
Prep time: 10 min
Cook time: PT-494304H36M38S
Total time: PT-494304H36M38S
Cuisine: Mediterranean
Ingredients: 4 cod fillets (about 6 oz / 170 g each), skinless and boneless; 3 tbsp extra virgin olive oil; 3 cloves garlic, minced; 1/2 cup Kalamata olives, pitted and halved; 1/3 cup sun-dried tomatoes, chopped (oil-packed, drained slightly); 1 cup cherry tomatoes, halved; 1 lemon, zest and juice; 2 tbsp fresh parsley or basil, chopped; 1/4 cup white wine (optional, can substitute with water or low-sodium vegetable broth); Salt and pepper to taste; Pinch of red pepper flakes (optional)

Ready In 30 minutes

Servings 4 servings

Difficulty Easy

Introduction

“You’ve got to try this fish,” my neighbor Mark said one breezy Thursday afternoon as I was lugging groceries up the stairs. He wasn’t the type to fuss over meals—usually more of a grill-and-go guy—but that day, he was holding a baking dish smelling faintly of garlic and herbs. I was skeptical, honestly; baked fish often sounded too simple to be memorable. But one bite of his Easy One-Pan Mediterranean Baked Cod With Olives and Sun-Dried Tomatoes changed my tune completely.

That recipe came from Mark’s recent trip to Greece, where he picked up a few kitchen secrets from local cooks. I remember him telling me about the vibrant markets, the sun-warmed olives, and the intense, tangy sun-dried tomatoes that seemed to flavor everything he ate. Somehow, he’d captured that Mediterranean magic in a single pan, with minimal fuss and maximum flavor. I mean, it was almost embarrassing how quickly I devoured it, especially since I’d forgotten to set the table.

Maybe you’ve been there—looking for a dish that’s light yet rich, simple yet impressive. This Mediterranean baked cod fits that bill. It’s fresh and colorful, with just enough punch from olives and sun-dried tomatoes to keep your taste buds intrigued. Plus, cleanup is a breeze since it’s all baked in one pan. Honestly, this recipe stuck with me because it’s the kind of meal that feels like a mini getaway to the coast, even if you’re just cooking in your own kitchen on a regular Wednesday night.

Why You’ll Love This Recipe

Quick & Easy: Ready in under 30 minutes, perfect for busy weeknights or when you need something satisfying without the wait.
Simple Ingredients: No need for exotic shopping trips—most ingredients are pantry staples or easy to find at any grocery store.
Perfect for Light Dinners: Ideal for those evenings when you want something healthy but still full of flavor.
Crowd-Pleaser: The combination of olives and sun-dried tomatoes adds a Mediterranean flair that impresses guests without stress.
Unbelievably Delicious: The cod stays flaky and tender, soaking up the savory, tangy juices from the olives and sun-dried tomatoes.

This recipe isn’t just another baked fish dish. The trick is in layering the flavors—the salty olives, the chewy sun-dried tomatoes, the fresh herbs, and the zing from lemon juice. I’ve tested this version countless times, tweaking seasoning here and there to hit that perfect balance. Whether you’re a seafood novice or a seasoned pro, this dish feels accessible and rewarding. It’s the kind of recipe that makes you close your eyes after the first bite and say, “Yep, I’m making this again.”

What Ingredients You Will Need

This recipe uses simple, wholesome ingredients to deliver bold flavor and satisfying texture without the fuss. Most of these are pantry staples, making it easy to whip up anytime. Here’s what you’ll want to gather:

Cod Fillets: 4 pieces (about 6 oz / 170 g each), skinless and boneless for easy eating. Fresh is best, but frozen and thawed works too.
Olive Oil: 3 tbsp (use good quality extra virgin for richer flavor).
Garlic: 3 cloves, minced (the base of that aromatic Mediterranean punch).
Kalamata Olives: 1/2 cup, pitted and halved (adds salty, briny depth).
Sun-Dried Tomatoes: 1/3 cup, chopped (I recommend oil-packed for softness and flavor; drain slightly).
Cherry Tomatoes: 1 cup, halved (fresh sweetness balances the tangy sun-dried).
Lemon: 1, zest and juice (brightens and lifts the entire dish).
Fresh Herbs: 2 tbsp chopped parsley or basil (adds freshness; parsley is classic here).
White Wine (Optional): 1/4 cup (adds subtle acidity and complexity, but water can substitute).
Salt and Pepper: To taste, but be cautious with salt since olives add saltiness.
Red Pepper Flakes (Optional): A pinch for a gentle heat kick.

Pro tip: For the olives, I prefer Capezzana brand Kalamata—they have just the right balance of salt and firmness. If you want to swap out the cod for another white fish like haddock or halibut, that works beautifully too. If you’re avoiding alcohol, just replace the wine with low-sodium vegetable broth or water.

Equipment Needed

Mediterranean baked cod preparation steps

Oven-Safe Baking Dish: A 9×13 inch (23×33 cm) glass or ceramic dish works perfectly for an even bake.
Mixing Bowl: For tossing the tomatoes, olives, and seasonings before combining with the fish.
Sharp Knife and Cutting Board: For prepping garlic, tomatoes, and herbs.
Measuring Spoons and Cups: For precise seasoning and liquids.
Tongs or Spatula: To gently lift the fish out of the dish without breaking it.

If you don’t have a baking dish, a rimmed sheet pan lined with parchment paper can work in a pinch, but the juices might spread out more. I’ve found that using a ceramic dish helps keep the fish moist and the flavors concentrated. For budget-friendly options, thrift stores often have perfectly good baking dishes at a fraction of retail prices.

Preparation Method

Preheat your oven to 400°F (200°C) and lightly grease your baking dish with 1 tablespoon of olive oil—this prevents sticking and adds flavor.
Prepare the tomato-olive mixture: In a mixing bowl, combine the cherry tomatoes, chopped sun-dried tomatoes, Kalamata olives, minced garlic, lemon zest, red pepper flakes (if using), and 2 tablespoons olive oil. Toss gently to coat everything evenly.
Season the cod fillets: Pat them dry with paper towels (this helps the seasoning stick). Lightly season both sides with salt and pepper, but remember the olives add saltiness.
Arrange the cod in the baking dish in a single layer, leaving a little space between pieces for even cooking.
Pour the tomato-olive mixture evenly over and around the cod, making sure some of the garlic and tomatoes sit right on top of the fillets.
Add lemon juice and white wine: Drizzle over everything, which helps keep the cod moist and infuses it with bright flavor.
Bake uncovered for 15-18 minutes, or until the cod flakes easily with a fork and the tomatoes have softened but still hold their shape. Cooking time may vary slightly depending on thickness—watch carefully near the 15-minute mark.
Remove from oven and sprinkle fresh chopped parsley over the dish for a hit of color and freshness.
Let it rest for 2-3 minutes before serving to allow flavors to meld and juices to settle.

Quick tip: If you notice the tomatoes start drying out too quickly, lightly cover the dish with foil halfway through baking. Also, be gentle when handling the fish—the fillets can be delicate when hot. I usually use a wide spatula or fish slice to serve to keep the pieces intact.

Cooking Tips & Techniques

Cooking fish can be intimidating, but this recipe keeps it straightforward. Here are a few tips I’ve learned the hard way:

Don’t overcook the cod: Fish cooks quickly and keeps a tender, flaky texture when pulled from the oven just as it flakes with a fork. Overcooked fish gets dry and tough—nobody wants that.
Pat the fish dry before seasoning: This step helps the seasoning stick and prevents the cod from steaming in the oven.
Use oil-packed sun-dried tomatoes: They blend seamlessly into the dish without needing extra rehydration, which saves time.
Watch your salt: Between the olives and sun-dried tomatoes, this dish can get salty fast. Taste your olive brand before seasoning heavily.
Multitask efficiently: While the fish bakes, prep a fresh green salad or quinoa for easy dinner assembly.
Let the flavors rest: A few minutes out of the oven allow the lemon, garlic, and herbs to marry perfectly, making every bite sing.

Variations & Adaptations

This Mediterranean baked cod recipe is a great base for customization. Here are some ideas to make it your own:

Gluten-Free: This recipe is naturally gluten-free, so no swaps needed here.
Spicy Twist: Add more red pepper flakes or a dash of smoked paprika for a smoky heat.
Vegetarian Version: Replace cod with firm tofu or roasted cauliflower steaks, baking just as you would the fish.
Seasonal Swap: In summer, add fresh diced zucchini or eggplant for extra veggies; in winter, toss in some roasted bell peppers.
Herb Options: Try substituting parsley with fresh oregano or thyme for a different Mediterranean vibe.

Once, I swapped the cod for halibut and added capers on a whim. It turned out wonderfully briny and tender, proving this dish is super versatile. Feel free to experiment with what’s on hand—Mediterranean food is all about fresh, bold flavors that work together.

Serving & Storage Suggestions

Serve the baked cod warm, straight from the pan, with a drizzle of the pan juices spooned over each portion. It pairs beautifully with fluffy couscous, crusty bread, or a simple green salad tossed with lemon vinaigrette. A chilled glass of Sauvignon Blanc or dry rosé complements the dish perfectly for an authentic Mediterranean feel.

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in a low oven (around 300°F / 150°C) to avoid drying out the fish, or briefly in the microwave covered with a damp paper towel. The flavors actually develop a bit more after resting overnight—if you can wait that long!

Nutritional Information & Benefits

This recipe offers a light, nutrient-dense meal packed with lean protein from the cod, heart-healthy fats from olive oil and olives, and antioxidants from tomatoes and fresh herbs. It’s naturally low in carbs and gluten-free, making it suitable for many dietary preferences. The combination supports muscle health, boosts immunity, and provides a satisfying yet light dinner option.

For those watching sodium, keep in mind olives and sun-dried tomatoes contribute salt, so adjust accordingly. Overall, this Mediterranean dish aligns well with balanced eating habits focused on whole foods and fresh ingredients.

Conclusion

If you’re searching for a straightforward, flavorful fish recipe that feels special without a fuss, this Easy One-Pan Mediterranean Baked Cod With Olives and Sun-Dried Tomatoes is a winner. It’s flexible, bursting with bright flavors, and perfect for any night of the week. I love how it turns a simple fillet into a vibrant meal that feels like a little vacation on a plate.

Give it a try, and don’t be shy about tweaking it to suit your tastes—maybe add more sun-dried tomatoes or swap in your favorite herb. I’d really love to hear how you make it yours, so please drop a comment or share your spin on this recipe. Cooking should be fun, and this dish makes it easy to enjoy Mediterranean flavors right at home.

Now, go on—treat yourself to a taste of the coast tonight!

Frequently Asked Questions

Can I use frozen cod for this recipe?
Yes! Just thaw it completely and pat dry before baking to avoid excess moisture.
What can I substitute for sun-dried tomatoes?
Roasted red peppers or diced fresh tomatoes can work, though the flavor will be less intense.
Is this recipe suitable for a dairy-free diet?
Absolutely, it contains no dairy ingredients.
How can I tell when the cod is done?
It should flake easily with a fork and be opaque all the way through, usually after 15-18 minutes.
Can I prepare this dish ahead of time?
You can assemble it a few hours in advance and keep it covered in the fridge, then bake when ready.

Pin This Recipe!

Mediterranean baked cod recipe