Go Back

Mediterranean Baked Cod with Tomatoes and Capers

Flaky cod baked in a vibrant sauce of tomatoes, capers, raisins, and Mediterranean spices. An easy, healthy, and flavorful fish dinner.
Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Notes

Ingredients
  

  • 1/3 cup Private Reserve Greek extra virgin olive oil
  • 1 small red onion, finely chopped
  • 2 large tomatoes, diced (3 cups diced tomatoes. Use quality canned tomatoes, if you like)
  • 10 cloves garlic, chopped
  • 1 1/2 tsp organic ground coriander
  • 1 tsp all-natural sweet Spanish paprika
  • 1 tsp organic ground cumin
  • 1/2 tsp cayenne pepper (optional)
  • 1 1/2 tbsp capers
  • Salt and pepper
  • 1/3 cup golden raisins
  • 1 1/2 lb white fish fillet such as cod fillet or halibut fillet (wild, if possible)
  • 1/2 lemon, juiced or more to your liking
  • 1 lemon, zested
  • Fresh parsley or mint for garnish

Equipment

  • Medium saucepan
  • 9 1/2 x 13 inch baking dish

Method
 

Prepare the Tomato Caper Sauce:
  1. In a medium saucepan, heat the extra virgin olive oil over medium-high heat until shimmering. Add the finely chopped red onion and cook for about 3 minutes, stirring occasionally, until it just begins to soften and turn golden.
  2. Stir in the diced tomatoes, chopped garlic, coriander, paprika, cumin, and cayenne pepper (if using). Add a pinch of salt (remember capers are salty!) and pepper, along with the capers and golden raisins.
  3. Bring the mixture to a boil, then reduce the heat to medium-low. Let it simmer gently for about 15 minutes, allowing the flavors to meld and the sauce to thicken slightly.
Assemble and Bake the Fish:
  1. Preheat your oven to 400°F (200°C). Ensure your oven rack is in the center position.
  2. While the sauce simmers, pat the fish fillets completely dry with paper towels. Season both sides generously with salt and pepper.
  3. Pour about half of the prepared tomato-caper sauce into the bottom of a 9 1/2 x 13 inch baking dish, spreading it evenly.
  4. Carefully arrange the seasoned fish fillets on top of the sauce.
  5. Drizzle the lemon juice over the fish and sprinkle with lemon zest for a burst of brightness.
  6. Spoon the remaining tomato-caper sauce over the fish fillets.
  7. Place the baking dish in the preheated oven. Bake for 15 to 18 minutes, or until the fish is opaque and flakes easily when tested with a fork. Avoid overcooking to ensure a moist, tender result.
  8. Once cooked, remove the dish from the oven.
  9. Garnish generously with fresh parsley or mint.
Serve Immediately:
  1. Serve the Mediterranean baked cod hot, spooning extra sauce over each portion.

Notes

This Mediterranean baked cod with tomatoes and capers is a testament to how simple, fresh ingredients can create a meal that is both elegant and incredibly satisfying. Its balanced flavors, healthy profile, and straightforward preparation make it an ideal choice for any night of the week. Enjoy the taste of the Mediterranean – flaky fish, vibrant vegetables, and aromatic spices – all baked to perfection.
Nutrition information is estimated based on common ingredients and serving sizes and may vary.