Mediterranean Baked Cod with Olive & Caper Tapenade

27 paź 2025

Mediterranean Baked Cod with Olive & Caper Tapenade

A vibrant and savory baked cod dish, topped with a zesty tapenade of Kalamata olives, capers, and sun-dried tomatoes. This quick, healthy, and flavorful meal is inspired by Mediterranean coastal cuisine and is naturally dairy-free.

If you’re craving a meal that’s both elegant and effortless, this Mediterranean Baked Cod will transport you straight to the sun-soaked coasts of southern Europe. The combination of tender, flaky cod and a bold, briny tapenade brings balance, freshness, and depth to your dinner table.

In under 30 minutes, you can create a restaurant-quality dish that’s light, wholesome, and bursting with Mediterranean flavor. Perfect for a quick weeknight dinner or a relaxed weekend meal, this baked cod recipe is one you’ll return to again and again.

Let’s dive into how to make this coastal classic — and why it deserves a spot in your regular recipe rotation.

Ingredients

300g cod fillets (2 fillets of 150g each)
60g Kalamata olives, pitted and finely chopped
40g sun-dried tomatoes in oil, drained and finely chopped
15g capers, rinsed
1 small red onion, finely diced
2 cloves garlic, minced
30ml extra virgin olive oil
1/2 lemon, juiced
2 tablespoons fresh parsley, chopped
Salt and black pepper to taste

Instructions

Preheat your oven to 200°C. Lightly grease a baking dish with a bit of olive oil.
Pat the cod fillets dry with a paper towel and season both sides with salt and black pepper. Arrange them in the baking dish.
In a small bowl, combine the chopped olives, sun-dried tomatoes, capers, diced red onion, minced garlic, and chopped parsley.
Add the lemon juice and half of the olive oil (15ml) to the bowl. Stir everything together to create the tapenade.
Spoon the tapenade mixture evenly over the top of each cod fillet, covering the surface.
Drizzle the remaining 15ml of olive oil over the fillets.
Bake for 15–18 minutes, or until the cod is opaque and flakes easily with a fork.
Serve immediately, garnished with a little extra fresh parsley if desired.

Tips & Substitutions

Fish swaps: Try haddock, halibut, or sea bass if cod isn’t available — all work beautifully with the tapenade.
Make it spicier: Add a pinch of chili flakes or a touch of harissa for an extra Mediterranean kick.
Meal prep tip: Prepare the tapenade up to two days in advance and store it in the fridge to save time on busy nights.