Mediterranean Baked Cod with Roasted Potatoes and Olives – Light & Flavorful

Mediterranean Baked Cod with Roasted Potatoes and Olives transports your dinner table straight to the sun-drenched coasts of Greece and Italy.

I’m Chef Emma, and this Mediterranean fish recipe became a family favorite after a memorable vacation where we fell in love with the simple, fresh flavors of coastal cuisine.

This baked cod dinner combines flaky white fish with tender potatoes, briny olives, and bright tomatoes—all roasted together in one pan for an elegant yet effortless meal at FamillyRecipes.com.

Mediterranean Baked Cod with Roasted Potatoes and Olives

Light and flavorful Mediterranean baked cod with golden roasted potatoes, cherry tomatoes, and Kalamata olives. One-pan dinner ready in 45 minutes with 35g protein. Naturally gluten-free!

Print Recipe Pin Recipe

Ingredients Equipment Method Notes

Ingredients

  

• 4 cod fillets 6 oz each
• 1.5 pounds baby potatoes halved
• 1 pint cherry tomatoes
• 1/2 cup Kalamata olives pitted
• 4 cloves garlic minced
• 1 lemon sliced into rounds
• 1/4 cup olive oil divided
• 2 tablespoons fresh lemon juice
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• Salt and black pepper to taste
• Red pepper flakes optional
• Fresh parsley and basil for garnish
• Lemon wedges
• Crumbled feta cheese optional

Equipment

• Large rimmed baking sheet
• – Parchment paper
• Sharp knife and cutting board
• – Small mixing bowl
• – Measuring spoons

Method

 

1. Preheat oven to 400°F and line baking sheet with parchment paper.
2. Toss halved potatoes with 2 tablespoons olive oil, garlic, oregano, thyme, salt, and pepper.
3. Spread potatoes cut-side down on baking sheet and roast for 15 minutes.
4. Pat cod dry, brush with remaining oil and lemon juice, season with salt, pepper, and oregano.
5. Remove pan from oven. Add tomatoes and olives. Place cod on vegetables with lemon slices.
6. Bake 12-15 minutes until cod reaches 145°F and flakes easily with fork.
7. Garnish with fresh herbs, feta if using, and serve with lemon wedges.

Notes

Pat cod very dry for best results. Give potatoes a 15-minute head start. Check cod at 12 minutes to avoid overcooking. Store leftovers up to 2 days. Best served fresh.

What makes this Mediterranean sheet pan dinner so special is how the flavors meld together beautifully in the oven. The cod fillets stay moist and delicate, absorbing the aromatic blend of garlic, lemon, and fresh herbs, while the potatoes become golden and crispy. The Kalamata olives and cherry tomatoes add bursts of savory-sweet flavor in every bite. It’s a complete, healthy dinner that feels restaurant-quality but requires minimal effort. For more light and nutritious meals, check out our High-Protein Family Meals collection.

This recipe is perfect for busy weeknights when you want something impressive but don’t have time for complicated cooking. The entire meal comes together on one sheet pan, making cleanup incredibly easy. Cod is an excellent source of lean protein and omega-3 fatty acids, while the Mediterranean ingredients provide heart-healthy fats and antioxidants. It’s naturally gluten-free and can easily be made dairy-free, fitting various dietary needs while delivering exceptional flavor.

H2: Summary

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Servings: 4 servings
• Difficulty: Easy
• Course: Evening Meals, High-Protein Family Meals
• Cuisine: Mediterranean
• Diet: Gluten-Free, Dairy-Free Option

H2: Equipment

• Large rimmed baking sheet (18×13 inches)
• Parchment paper
• Sharp knife and cutting board
• Small mixing bowl
• Measuring spoons
• Spatula

H2: Ingredients

For the Fish and Vegetables:

• 4 cod fillets (6 oz each), fresh or thawed
• 1.5 pounds baby potatoes, halved (or quartered if large)
• 1 pint cherry tomatoes
• 1/2 cup Kalamata olives, pitted
• 4 cloves garlic, minced
• 1 lemon, sliced into rounds
• 1/4 cup olive oil, divided
• 2 tablespoons fresh lemon juice
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• Salt and black pepper to taste
• Red pepper flakes (optional)

For Garnish:

• Fresh parsley, chopped
• Fresh basil leaves
• Extra lemon wedges
• Crumbled feta cheese (optional, omit for dairy-free)

H2: Directions

1. Preheat oven to 400°F (200°C) and line a large baking sheet with parchment paper for easy cleanup.
2. Prepare potatoes by tossing halved baby potatoes with 2 tablespoons olive oil, minced garlic, oregano, thyme, salt, and pepper in a bowl.
3. Start roasting potatoes by spreading them cut-side down on the prepared baking sheet. Roast for 15 minutes to give them a head start, as they take longer to cook than fish.
4. Prepare cod by patting fillets dry with paper towels. Brush both sides with remaining olive oil and lemon juice. Season generously with salt, pepper, and a pinch of oregano.
5. Add remaining ingredients by removing the pan from the oven after 15 minutes. Add cherry tomatoes and Kalamata olives around the potatoes. Place cod fillets on top of the vegetables and tuck lemon slices around and under the fish.
6. Finish baking by returning the pan to the oven for 12-15 minutes, until cod flakes easily with a fork and reaches an internal temperature of 145°F. Potatoes should be golden and fork-tender.
7. Check doneness by gently inserting a fork into the thickest part of the cod—it should flake easily and appear opaque throughout.
8. Garnish and serve immediately with fresh parsley, basil, crumbled feta (if using), and extra lemon wedges. Drizzle any pan juices over the fish for extra flavor.

H2: Tips and Variations

Chef Emma’s Pro Tips:

• Pat cod very dry before seasoning to help it develop a light golden exterior
• Use baby potatoes for quicker cooking and tender texture
• Don’t skip the potato head start—it ensures everything finishes cooking simultaneously
• Fresh herbs make a huge flavor difference, but dried work well in a pinch
• Check cod at 12 minutes to avoid overcooking—thickness varies between fillets

Delicious Variations:

• Different fish: Substitute halibut, sea bass, or tilapia (adjust cooking time based on thickness)
• Vegetable additions: Add zucchini slices, asparagus, or bell peppers
• Greek-style: Add artichoke hearts and increase feta cheese
• Italian twist: Use sun-dried tomatoes and fresh mozzarella
• Spicy version: Increase red pepper flakes and add sliced jalapeños

Make-Ahead Options:

• Prep vegetables up to 24 hours ahead and store in refrigerator
• Marinate cod in lemon juice and herbs for 30 minutes before cooking
• Pre-slice potatoes and store in water to prevent browning

Storage Notes:

• Refrigerate leftovers in airtight container for up to 2 days
• Reheat gently in 325°F oven for 10 minutes to avoid drying out fish
• Not recommended for freezing as fish texture changes
• Potatoes and vegetables reheat well separately in microwave

H2: Nutrition Facts

H3: Nutritional Highlights

This Mediterranean Baked Cod with Roasted Potatoes and Olives delivers an exceptional 35 grams of lean protein per serving while remaining relatively low in calories and fat. Cod is one of the leanest fish options, providing high-quality protein, vitamin B12, and selenium. The olive oil contributes heart-healthy monounsaturated fats that support cardiovascular health, while potatoes provide complex carbohydrates, potassium, and vitamin C. The Mediterranean ingredients—olives, tomatoes, lemon, and herbs—add powerful antioxidants and anti-inflammatory compounds.

H3: Dietitian Tips

The Mediterranean diet is consistently ranked as one of the healthiest eating patterns in the world, and this dish exemplifies why. The combination of lean fish, vegetables, and healthy fats creates a balanced meal that supports heart health, brain function, and overall wellness. Cod is naturally low in mercury compared to larger fish, making it safe for regular consumption. The potassium from potatoes and tomatoes helps regulate blood pressure, while the healthy fats from olive oil improve absorption of fat-soluble vitamins. For the lowest sodium version, use low-sodium olives and limit added salt.

H2: FAQs

Q1: Can I use frozen cod for this recipe?
Yes! Just thaw it completely in the refrigerator overnight and pat it very dry with paper towels. Frozen cod may release more moisture during cooking, so expect slightly longer cooking time.

Q2: What if I don’t like olives?
No problem! Omit them or substitute with capers for a similar briny flavor. You can also add more cherry tomatoes or artichoke hearts for Mediterranean flavor.

Q3: How do I know when cod is perfectly cooked?
Cod should reach 145°F internal temperature and flake easily with a fork. It should be opaque throughout—if it’s still translucent in the center, cook for 2-3 more minutes.

Q4: Can I make this recipe with skin-on cod?
Absolutely! Place the fish skin-side down on the vegetables. The skin will help hold the fillet together and can be easily removed after cooking if preferred.

Q5: What sides pair well with this dish?
This is already a complete meal, but you can add a simple Greek salad, crusty bread, or couscous. Visit our Evening Meals section for more Mediterranean-inspired sides.

Q6: Is this recipe suitable for meal prep?
While fish is best enjoyed fresh, you can prep all the vegetables and seasonings ahead of time. Assemble and bake right before serving for optimal texture and flavor.

H2: Conclusion

This Mediterranean Baked Cod with Roasted Potatoes and Olives brings the flavors of the Mediterranean coast right to your family table with minimal effort and maximum flavor. It’s one of those recipes that makes you feel like a gourmet chef even though it comes together in under an hour with simple techniques. The combination of flaky fish, crispy potatoes, and bright, fresh flavors creates a meal that’s both nourishing and truly delicious.

Whether you’re looking for light weeknight dinners, trying to incorporate more seafood into your family’s diet, or simply want a change from heavier meals, this recipe is your answer. The heart-healthy ingredients and lean protein make it as nutritious as it is delicious. For more Mediterranean-inspired recipes and healthy family meals, explore our complete collection at FamillyRecipes.com. Happy cooking! 💕