Baked cod gets a Mediterranean-inspired upgrade with jammy roasted tomatoes, creamy white beans, briny Castelvetrano olives, capers, and salty feta. Everything bakes together in one skillet, and the tomatoes turn into this garlicky, lemony sauce that ties the whole thing together.
Add fresh basil, a squeeze of lemon, and toasted sourdough for scooping up every last bit. Honestly, the sauce alone is reason enough to make this one. It’s so fresh, so flavorful. You’re going to love it!
The Mediterranean Flavors That Make This Baked Cod So Good
A major key to this recipe is letting the tomatoes roast long enough to soften, blister, and release their juices before adding the cod. They create the base of the sauce alongside the garlic, shallot, and olive oil, while the olives and capers bring that briny, salty bite that makes Mediterranean food so good.
White beans make the dish more substantial, and the feta and fresh herbs added at the end really bring everything together with a little creaminess and freshness. Nothing complicated, just simple, but really good ingredients doing their thing. Plus, the fact that it’s made in one skillet in just about 30 minutes? It’ll always be a yes for me.
An Easy, Balanced Dinner in One Skillet
I love the combination of flaky white fish, white beans, and roasted vegetables here because you’re getting a lot more than just your protein. Cod provides lean protein, while the beans contribute additional protein and fiber to help make this a more satisfying meal.
The tomatoes, garlic, lemon, and fresh herbs bring plenty of fresh flavor without needing a complicated sauce or a long list of ingredients.
Serve it straight from the skillet with toasted sourdough, and you’ve got a fresh, Mediterranean-inspired dinner with minimal hands-on time and very little cleanup. And don’t forget to tag me on IG or let me know what you think in the comment section below when you make it. Enjoy!
Ingredients You’ll Need:
- Cod fillets
- Cherry or grape tomatoes
- Can of cannellini or Great Northern beans
- Shallot
- Garlic cloves
- Extra-virgin olive oil (I like Kosterina)
- Dried oregano
- Garlic powder
- Red pepper flakes
- Sea salt
- Freshly ground black pepper
- Pitted Castelvetrano olives
- Capers
- Lemon zest
- Lemon juice
- Crumbled feta
- Fresh basil and/or parsley
- Lemon wedges (for serving)
- Toasted sourdough (for serving, optional)
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How To Make Mediterranean Baked Cod with Tomatoes, White Beans & Feta
Looking for the full recipe?
Scroll down to the Recipe Card below for complete instructions & measurements.
You guys, this Mediterranean baked cod is such a good one for an easy weeknight dinner. Think jammy roasted tomatoes, creamy white beans, briny olives, and salty feta, all baked together in one skillet with tons of fresh, bright flavor.
- Roast the tomatoes, garlic & shallot. Toss everything with olive oil and seasonings, then let the oven do its thing until the tomatoes soften, blister, and start bursting. This is where all those garlicky, jammy juices start building the sauce.
- Season the cod. While the tomatoes roast, pat the cod really dry and season with olive oil, garlic powder, salt, and pepper. Removing excess moisture helps keep the fish from watering down the sauce.
- Build the Mediterranean tomato and white bean sauce. Gently smash a few of the roasted tomatoes to release their juices, then stir in the white beans, Castelvetrano olives, capers, and lemon zest. Nestle the cod right into the mixture so it can soak up all that flavor as it bakes.
- Bake until flaky, then finish with feta & fresh herbs. Once the cod is cooked through and flakes easily with a fork, squeeze fresh lemon juice over everything and finish with crumbled feta and basil or parsley. Serve warm with lemon wedges and toasted sourdough for soaking up every last bit of that tomato sauce.
Tips for the Best Baked Cod
A few helpful tips to make sure your cod turns out flaky, your tomatoes get nice and jammy, and the whole dish is packed with flavor. I’ve also included a few easy swaps in case you need to work with what you already have!
- For the cod:
- For the best texture, make sure frozen cod is completely thawed before cooking and pat it very dry. Excess moisture can water down the tomato sauce.
- Try to use cod fillets that are similar in thickness so they finish cooking at roughly the same time. Start checking thinner pieces around the 8-minute mark.
- Swap the fish: Haddock or another mild, firm white fish can work in place of cod. Just keep an eye on the cooking time, since thinner fillets may cook more quickly.
- For the tomatoes:
- Don’t be afraid to really let the tomatoes burst during the first roast. The juices from the tomatoes, olive oil, garlic, and shallot create the sauce for the entire dish.
- If your tomatoes are particularly juicy, you may not need to smash many of them. If they’re firmer, gently smashing a handful after roasting helps create that jammy consistency.
- For the white beans:
- Cannellini and Great Northern beans both work well here. You could also use butter beans for a slightly larger, creamier bean. Just drain and rinse them before adding.
- For the olives and capers:
- Castelvetrano olives bring a buttery, mild flavor, but Kalamata olives are an easy swap if that’s what you have. They’re more intense and briny, so the overall flavor will be a little different.
- If you’re not into capers, you can leave them out. The olives will still add plenty of briny flavor.
- For the feta & fresh herbs:
- Add the feta and fresh herbs after baking so they stay fresh and provide contrast to the warm tomatoes and cod.
- If you’re out of feta, crumbled goat cheese is a reasonable alternative, though it will give the dish a tangier, creamier finish. You can also simply leave the cheese off if needed.
FAQs
What should I serve with Mediterranean baked cod?
The white beans and roasted tomatoes make this Mediterranean baked cod a satisfying meal on its own, but I love serving it with toasted sourdough (or your favorite gluten-free bread) to soak up all that garlicky tomato sauce. You could also pair it with a simple green salad, roasted asparagus, or another favorite vegetable. If you’re feeding a hungrier crowd, rice or roasted potatoes would be delicious alongside it, too.
Are cod and white beans a good source of protein?
Yes! Cod is a great source of lean protein, while white beans provide additional plant-based protein and fiber. Together, they make this Mediterranean baked cod a satisfying, well-rounded dinner. The beans also contribute nutrients like folate, iron, and magnesium, making them a great addition beyond just adding creaminess and texture to the dish.
More Healthy Seafood Dinner Recipes
If seafood dinners are your thing, here you’ll find a few more easy, fresh, and flavorful recipes to try next.
- Baked Sheet Pan Salmon and Asparagus
- Air Fryer Salmon Bites with Snap Pea Slaw
- Easy Shrimp & Vegetable Stir Fry
- Sesame Salmon Rice Bowls
- Healthy Air Fryer Bang Bang Shrimp
- Pistachio-Crusted Fish Tacos
Mediterranean Baked Cod with Tomatoes, White Beans & Feta
Ingredients
- 4 cod fillets (about 5-6 ounces each), thawed if frozen
- 3-4 cups cherry or grape tomatoes
- 1 15-ounce can cannellini or Great Northern beans, drained and rinsed
- 1 medium shallot, thinly sliced
- 4 garlic cloves, thinly sliced
- 3 tablespoons extra-virgin olive oil, divided (I like Kosterina)
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- ¼ teaspoon red pepper flakes, plus more to taste
- ¾ teaspoon sea salt, divided, plus more to taste
- Freshly ground black pepper, to taste
- 1/3 cup pitted Castelvetrano olives, halved
- 1 tablespoon capers, drained
- Zest of ½ lemon
- Juice of ½ lemon
- 1/3 cup crumbled feta
- 1/3 cup roughly chopped fresh basil and/or parsley
- Lemon wedges, for serving
- Toasted sourdough, for serving (optional)
Instructions
- Preheat the oven to 425°F.
- Add the tomatoes, shallot, garlic, 2 tablespoons of the olive oil, oregano, red pepper flakes, ½ teaspoon of the sea salt, and freshly ground black pepper to a large oven-safe skillet or baking dish. Toss until well coated.
- Transfer the skillet to the oven and roast for 15–18 minutes, or until the tomatoes are softened, blistered, and beginning to burst.
- About 5 minutes before the tomatoes are done roasting, prepare the cod. Pat the cod fillets very dry with a paper towel. Drizzle with the remaining 1 tablespoon olive oil and season with the garlic powder, remaining ¼ teaspoon sea salt, and freshly ground black pepper.
- Remove the skillet from the oven. Use the back of a spoon to gently smash some of the tomatoes to release their juices and create a jammy sauce. Stir in the white beans, Castelvetrano olives, capers, and lemon zest.
- Nestle the seasoned cod fillets into the tomato and white bean mixture, leaving the tops of the fillets exposed. Spoon some of the tomato juices over the cod.
- Return the skillet to the oven and bake for 8–12 minutes, depending on the thickness of the fillets, until the cod is opaque, flakes easily with a fork, and reaches an internal temperature of 145°F.
- Squeeze the lemon juice over the skillet, then top with the crumbled feta and fresh basil and/or parsley. Finish with additional freshly ground black pepper and red pepper flakes, if desired.
- Serve warm with lemon wedges and toasted sourdough for soaking up the garlicky, jammy tomato juices. Enjoy!
To Store & To Reheat:
- To Store: Let leftovers cool slightly, then transfer the cod, tomatoes, and white beans to an airtight container and refrigerate for up to 3 days. Store any toasted sourdough separately to keep it crisp.
- To Reheat: For the best texture, place the cod and tomato mixture in an oven-safe dish, add a small splash of water if needed, cover loosely with foil, and warm at 300°F until heated through. You can also reheat individual portions in the microwave in short intervals, checking frequently to avoid overcooking the cod. Reheat leftovers to 165°F for food safety.
Notes
- Fish: Swap cod for haddock or another mild, firm white fish; adjust cooking time based on thickness.
- White beans: Cannellini or Great Northern beans can be swapped for butter beans.
- Olives: Use Kalamata olives instead of Castelvetrano for a brinier, more intense flavor.
- Capers: Omit if needed; the olives will still add plenty of briny flavor.
- Feta: Swap for crumbled goat cheese or leave it out.
