Greek-Style Baked Cod with Tomatoes, Olives & Capers
Flaky baked cod simmered in a Greek-style tomato sauce with olives and capers, kept low in added sodium.
Cod's mild flavor makes it a natural match for a bright, briny Greek-style sauce—cherry tomatoes that collapse into a light sauce, kalamata olives, and capers, all finished with lemon and oregano. Baking the fish right in the sauce keeps it moist and lets the flavors meld in one pan.
Cod is naturally very low in fat, which keeps this dish's saturated fat down even with olive oil in the pan, and the olives and capers—while naturally salty—are used in modest amounts and the capers are rinsed to pull back on sodium. Cherry tomatoes contribute potassium and lycopene, and a finishing squeeze of lemon means little to no added salt is needed. It's a dish built around olive oil, tomatoes, and herbs, the same foundation that makes Mediterranean-style eating genuinely heart-conscious.
Serve it with a simple side of steamed greens or a small portion of whole grains to round out the plate.
Ingredients
- 4 fillets cod — 4 oz each
- 2 tbsp olive oil — divided
- 1 onion — thinly sliced
- 3 cloves garlic — minced
- 2 cups cherry tomatoes — halved
- 12 kalamata olives — pitted and halved
- 1 tbsp capers — rinsed
- 0.5 tsp dried oregano
- 1 lemon — juiced
- 2 tbsp fresh parsley — chopped
These ingredients are standard at most major European supermarkets.
Instructions
- 1Preheat oven to 400°F. Heat 1 tbsp olive oil in an oven-safe skillet over medium heat; sauté onion 5 minutes until soft.
- 2Add garlic, cherry tomatoes, olives, capers, and oregano; cook 5 minutes until tomatoes begin to soften and release juices.
- 3Nestle cod fillets into the tomato mixture, then drizzle with remaining olive oil and lemon juice.
- 4Transfer skillet to the oven and bake 12-15 minutes until cod flakes easily with a fork.
- 5Garnish with fresh parsley and serve with the pan sauce spooned over.