Easy Baked Cod with Tomato & Caper Relish (Healthy Fish Recipe)

If you are looking for the best baked cod recipe, this Mediterranean-style white fish is a delicious and healthy seafood dinner that comes together in under 30 minutes. This oven-baked cod with tomatoes features a zesty caper relish that adds a briny, fresh pop of flavor to the flaky, mild fish. Whether you need a quick weeknight fish meal or a low-carb Mediterranean dinner, this protein-packed seafood dish is a nutritious and easy-to-make main course that tastes like it came from a coastal restaurant.

For lighter Mediterranean main dishes, be sure to browse this Mediterranean recipe collection, as well as our Mediterranean Baked Salmon or Lemon Garlic Mediterranean Chicken Skillet.

Why You’ll Love This

• Perfectly Flaky: Baking cod ensures a tender, moist texture every time.

• Bursting with Flavor: The garlic tomato relish provides a bright acidity that balances the mild fish.

• Diet-Friendly: This is a naturally gluten-free, keto, and paleo-friendly recipe that fits almost any eating plan.

Recipe Card

• Prep time: 10 minutes

• Cook time: 15 minutes

• Total time: 25 minutes

• Servings: 2

Nutrition Information

• Calories: 210 kcal

• Protein: 24g

• Carbohydrates: 6g

• Fat: 9g

• Fiber: 2g

Ingredients

For the Fish:

• 2 (6-oz) cod fillets (fresh or thawed)

• 1 tbsp extra virgin olive oil

• Salt and black pepper to taste

• 1/2 tsp dried oregano

For the Tomato & Caper Relish:

• 1 cup cherry tomatoes, halved

• 2 tbsp capers, drained

• 2 cloves garlic, minced

• 1 tbsp fresh lemon juice

• 1 tbsp fresh parsley, chopped

• 1 tbsp extra virgin olive oil

• Red pepper flakes (optional)

Instructions

1. Preheat: Preheat your oven to 200°C (400°F). Lightly grease a baking dish with olive oil.

2. Season the Cod: Pat the cod fillets dry with a paper towel. Place them in the baking dish and brush with olive oil. Season with salt, pepper, and dried oregano.

3. Mix the Relish: In a small bowl, toss together the cherry tomatoes, capers, garlic, lemon juice, parsley, and remaining olive oil.

4. Top and Bake: Spoon the tomato relish generously over the top of the fish fillets.

5. Cook: Bake for 12–15 minutes, or until the fish is opaque and flakes easily with a fork. The tomatoes should be soft and just beginning to burst.

6. Serve: Garnish with extra fresh parsley and a squeeze of lemon juice.

Tips & Variations: Make-Ahead & Storage

• Make-Ahead: You can prep the tomato relish up to a day in advance and store it in the fridge.

• Storage: This baked white fish is best served fresh, but you can store leftovers in an airtight container for up to 2 days. Reheat gently in the oven to avoid a rubbery texture.

• Variations: Swap the cod for another mild white fish like halibut, tilapia, or sea bass. You can also add sliced kalamata olives to the relish for an extra Mediterranean punch.

FAQ

Is cod a healthy fish to eat?

Yes! Cod is a lean protein source that is low in fat and rich in vitamins like B12 and iodine, making it a great addition to a healthy Mediterranean diet.

Can I use frozen cod?

Absolutely. Just ensure the fillets are completely thawed and patted dry before seasoning to ensure they bake properly and don't become soggy.

How do I know when the fish is done?

The safest way is to check that the internal temperature reaches 63°C (145°F), or simply check that the thickest part of the fillet flakes easily when pressed with a fork.

Final Thoughts

This Baked Cod with Tomato & Caper Relish is the perfect example of how fresh Mediterranean ingredients can transform a simple piece of fish into a gourmet meal. It’s light, vibrant, and incredibly satisfying. Pair it with a side of roasted vegetables or a crisp green salad for the ultimate healthy weeknight dinner!