The Mediterranean diet is renowned for its emphasis on healthy fats, fresh vegetables, and lean protein sources. When it comes to fish, cod is a staple in many Mediterranean cuisines, offering a mild flavor that pairs well with a variety of bold and aromatic ingredients. In this article, we’ll explore 20 flavorful Mediterranean cod recipes that will transport your taste buds to the sun-kissed coasts of Greece, Italy, Spain, and beyond.
From classic combinations like lemon and garlic to more adventurous pairings like harissa and artichokes, these recipes showcase the best of Mediterranean cuisine. Whether you’re in the mood for a hearty stew or a light and refreshing ceviche, we’ve got you covered with these easy-to-make and mouth-watering cod dishes.
Mediterranean Baked Cod with Tomatoes and Olives
Experience the flavors of the Mediterranean with this simple and delicious recipe that combines succulent cod, juicy tomatoes, and savory olives. Perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 large ripe tomatoes, diced
– 1/4 cup pitted green olives, sliced
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. Drizzle olive oil over the cod, then sprinkle garlic and oregano.
5. Arrange tomato slices and olive slices on top of the cod.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cod is cooked through and flakes easily.
Cooking Time: 12-15 minutes
Lemon Garlic Mediterranean Cod with Herbs
Brighten up your weeknight dinner routine with this vibrant and flavorful cod recipe, infused with the warmth of Mediterranean herbs and the zest of lemon.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– 2 tbsp olive oil
– 2 tbsp chopped fresh oregano
– 1 tsp dried thyme
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. In a small bowl, whisk together lemon juice, garlic, olive oil, oregano, and thyme.
5. Pour the lemon-garlic mixture evenly over the cod.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cod is cooked through.
8. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
One-Pan Mediterranean Cod and Vegetables
Elevate your weeknight dinner with this flavorful and nutritious one-pan dish. Pan-seared cod is paired with a medley of Mediterranean-inspired vegetables, all cooked in a single pan for ease.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 tbsp olive oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 zucchini, sliced
– 1 cup cherry tomatoes, halved
– 1 tsp dried oregano
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F.
2. Heat olive oil in a large oven-safe skillet over medium-high heat. Add cod fillets and cook for 3-4 minutes per side, or until cooked through. Remove from pan and set aside.
3. Reduce heat to medium. Add onion, garlic, bell pepper, and zucchini. Cook, stirring occasionally, until vegetables are tender, about 10 minutes.
4. Add cherry tomatoes and oregano to the pan. Stir to combine. Return cod fillets to the pan and spoon some of the vegetable mixture over each filet.
5. Transfer skillet to oven and bake for an additional 5-7 minutes, or until fish is heated through.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Grilled Mediterranean Cod with Olive Tapenade
Elevate your seafood game with this flavorful and aromatic dish that combines the richness of cod with the savory goodness of olive tapenade. Perfect for a quick weeknight dinner or a summer barbecue.
Ingredients:
– 4 cod fillets (6 oz each)
– 1/2 cup olive tapenade
– 1/4 cup Kalamata olives, pitted
– 2 cloves garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive tapenade, Kalamata olives, and garlic.
3. Brush cod fillets with olive oil and season with salt and pepper.
4. Grill cod for 4-5 minutes per side, or until cooked through.
5. Serve grilled cod topped with the olive tapenade mixture.
6. Garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Mediterranean Cod with Chickpeas and Spinach
Mediterranean Cod with Chickpeas and Spinach Recipe
Summary:
This recipe combines the flavors of the Mediterranean with a simple and healthy dish, featuring cod fish, chickpeas, and spinach. A perfect blend of protein, fiber, and vitamins.
Ingredients:
– 4 cod fillets (6 oz each)
– 1 can chickpeas, drained and rinsed
– 2 cups fresh spinach leaves
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 2 tbsp lemon juice
– 1 tsp dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the cod fillets on the prepared baking sheet.
4. In a bowl, mix together chickpeas, garlic, olive oil, lemon juice, and oregano.
5. Spoon the chickpea mixture over the cod fillets.
6. Top each fillet with fresh spinach leaves.
7. Season with salt and pepper to taste.
8. Bake for 12-15 minutes or until the fish is cooked through.
Cooking Time: 12-15 minutes
Cod Puttanesca with Mediterranean Flavors
A classic Italian dish gets a Mediterranean twist with this recipe. Pan-seared cod is smothered in a rich and tangy puttanesca sauce, featuring olives, capers, garlic, and tomatoes.
Ingredients:
– 4 cod fillets (6 oz each)
– 1/2 cup olive oil
– 4 cloves garlic, minced
– 1/2 cup pitted green olives, sliced
– 1/4 cup capers, rinsed and chopped
– 1 can (14.5 oz) crushed tomatoes
– 1 tsp dried oregano
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F.
2. In a large skillet, heat olive oil over medium-high. Add garlic and cook for 1 minute.
3. Add olives and capers; cook for 2 minutes.
4. Add crushed tomatoes, oregano, salt, and pepper. Stir well.
5. Place cod fillets on top of the sauce. Cook for 3-4 minutes or until fish is cooked through.
6. Transfer skillet to oven and bake for an additional 8-10 minutes.
7. Garnish with chopped parsley, if desired.
Cooking Time: 15-18 minutes
Mediterranean Cod Stew with White Wine
This hearty stew combines the flavors of the Mediterranean with a hint of white wine, perfect for a cozy dinner or lunch. Flaky cod, tender vegetables, and aromatic spices come together in a rich and satisfying dish.
Ingredients:
– 1 pound cod fillets
– 2 tablespoons olive oil
– 1 onion, diced
– 3 cloves garlic, minced
– 1 cup mixed bell peppers (any color), sliced
– 1 can (14.5 oz) diced tomatoes
– 1/4 cup white wine (dry)
– 1 teaspoon dried oregano
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat oil in a large pot over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
2. Add bell peppers and cook until tender, about 5 minutes.
3. Add cod, diced tomatoes, white wine, oregano, salt, and pepper. Stir to combine.
4. Bring mixture to a simmer. Reduce heat to low and cook, covered, for 15-20 minutes or until fish is cooked through.
5. Taste and adjust seasoning as needed.
6. Garnish with parsley, if desired.
Cooking Time: 25-30 minutes
Pan-Seared Mediterranean Cod with Feta and Oregano
Experience the bold flavors of the Mediterranean with this simple yet impressive dish. Pan-searing cod to a crispy golden brown, then topping it with creamy feta cheese, fragrant oregano, and a squeeze of lemon creates a truly unforgettable meal.
Ingredients:
– 4 cod fillets (6 oz each)
– 1/2 cup olive oil
– 2 cloves garlic, minced
– 1 tsp dried oregano
– 1/2 cup crumbled feta cheese
– Salt and pepper to taste
– Fresh lemon wedges for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season cod fillets with salt, pepper, and garlic.
3. Heat olive oil in a large skillet over medium-high heat. Sear cod for 2-3 minutes per side, until golden brown.
4. Transfer skillet to the preheated oven and cook for an additional 5-7 minutes, or until cooked through.
5. Top each fillet with crumbled feta cheese and sprinkle with dried oregano.
6. Serve immediately, with a squeeze of fresh lemon juice.
Cooking Time: 12-15 minutes
Mediterranean Cod with Roasted Red Pepper Sauce
This recipe combines the delicate flavor of cod with the rich, smoky taste of roasted red peppers and a hint of Mediterranean flair. Perfect for a quick and flavorful dinner.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 large red bell peppers
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tsp paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a baking sheet with parchment paper.
3. Place the red peppers on the baking sheet and drizzle with olive oil.
4. Roast for 30-40 minutes or until charred and blistered.
5. Remove from oven and let cool.
6. Peel off skin, discard seeds, and chop into small pieces.
7. Heat a skillet over medium-high heat. Add garlic and cook for 1 minute.
8. Add chopped red peppers and paprika to the skillet. Cook for an additional 2-3 minutes.
9. Place cod fillets in the skillet and cook for 3-4 minutes or until cooked through.
10. Serve with roasted red pepper sauce spooned over the top. Garnish with chopped parsley, if desired.
Cooking Time: 45-50 minutes
Cod and Orzo Mediterranean Bake
A flavorful one-pot dish that combines the freshness of Mediterranean herbs with the comfort of a hearty bake.
Ingredients:
– 1 lb cod fillets, cut into 1-inch pieces
– 1 cup orzo pasta
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup cherry tomatoes, halved
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese
– Salt and pepper to taste
– 1/4 teaspoon paprika
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook orzo according to package instructions until al dente. Drain and set aside.
3. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook until softened, about 5 minutes.
4. Add cod, cherry tomatoes, parsley, feta cheese, salt, pepper, and paprika. Cook for an additional 2-3 minutes or until the fish is cooked through.
5. In a large baking dish, combine cooked orzo and skillet mixture. Top with additional feta cheese (if desired).
6. Bake for 15-20 minutes or until the casserole is heated through.
Cooking Time: 20-25 minutes
Mediterranean Stuffed Cod with Artichokes and Sun-Dried Tomatoes
Discover the flavors of the Mediterranean with this vibrant dish, where tender cod is stuffed with a flavorful mix of artichoke hearts, sun-dried tomatoes, and fresh herbs.
Ingredients:
– 4 cod fillets (6 oz each)
– 1 can artichoke hearts, drained and chopped
– 1/2 cup sun-dried tomatoes, chopped
– 1/4 cup freshly chopped parsley
– 2 cloves garlic, minced
– 1 lemon, juiced
– 1 tsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, mix together artichoke hearts, sun-dried tomatoes, parsley, garlic, lemon juice, salt, and pepper.
3. Lay cod fillets flat and make a horizontal incision in each to create a pocket. Stuff each fillet with the Mediterranean mixture, dividing it evenly among the four pieces of fish.
4. Place stuffed cod on a baking sheet lined with parchment paper and drizzle with olive oil.
5. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Spicy Mediterranean Cod with Harissa and Lemon
This vibrant dish combines the richness of cod with the bold flavors of harissa, lemon, and herbs, creating a delightful and spicy Mediterranean-inspired meal. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 tbsp olive oil
– 1 tsp harissa
– 2 lemons, juiced
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. In a small bowl, mix together harissa, lemon juice, garlic, and olive oil.
5. Brush the mixture evenly over both sides of the cod fillets.
6. Sprinkle parsley over the top of each fillet.
7. Season with salt and pepper to taste.
8. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Mediterranean Cod Kabobs with Zucchini and Bell Peppers
Savor the flavors of the Mediterranean with this simple and delicious recipe that combines tender cod, crunchy zucchini, and sweet bell peppers.
Ingredients:
– 1 pound cod fillets, cut into 1-inch pieces
– 2 medium zucchinis, sliced
– 2 large bell peppers (any color), sliced
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a large bowl, whisk together olive oil, garlic, and lemon juice. Add cod, zucchini, and bell peppers; toss to coat.
3. Thread ingredients onto skewers, leaving a small space between each piece.
4. Season with salt and pepper to taste.
5. Grill kabobs for 8-10 minutes or until fish is cooked through and vegetables are tender.
6. Garnish with chopped parsley, if desired.
Cooking Time: 8-10 minutes
Cod en Papillote with Mediterranean Vegetables
This classic French recipe, cod en papillote, is a flavorful and moist cooking method that brings out the best in delicate fish like cod. Paired with Mediterranean vegetables, this dish is perfect for a quick and easy weeknight dinner.
Ingredients:
– 4 cod fillets (6 oz each)
– 1 large zucchini, sliced
– 1 large red bell pepper, sliced
– 1 large yellow squash, sliced
– 2 cloves of garlic, minced
– 1/4 cup olive oil
– 2 lemons, sliced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine zucchini, bell pepper, squash, and garlic.
3. Place a cod fillet on each of four pieces of parchment paper or aluminum foil.
4. Spoon the vegetable mixture over the fish, then drizzle with olive oil and season with salt and pepper.
5. Fold the parchment paper or foil over the fish to create a sealed package.
6. Place the packets on a baking sheet and bake for 12-15 minutes or until the fish is cooked through.
Cooking Time: 12-15 minutes
Mediterranean Cod Ceviche with Fresh Herbs
Transform the flavors of the Mediterranean into a refreshing and light dish with this cod ceviche, infused with fresh herbs and citrus.
Ingredients:
– 1 pound cod fillet, cut into small pieces
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 1/4 cup chopped fresh parsley
– 2 tablespoons chopped fresh dill
– 1 tablespoon chopped fresh mint
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cod pieces, lemon juice, and olive oil. Stir gently to coat.
2. Add parsley, dill, mint, and garlic. Season with salt and pepper to taste.
3. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes or up to 2 hours.
4. Just before serving, stir the mixture gently to redistribute the flavors.
Cooking Time:
– Marinating time: 30 minutes – 2 hours
– Serving time: immediately
Crispy Mediterranean Cod with Tzatziki Sauce
Elevate your seafood game with this flavorful and refreshing dish, featuring crispy cod and a cool tzatziki sauce.
Ingredients:
– 4 cod fillets (6 oz each)
– 1/2 cup panko breadcrumbs
– 1/4 cup grated Parmesan cheese
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Tzatziki Sauce:
+ 1 large cucumber, peeled and grated
+ 1/2 cup Greek yogurt
+ 2 cloves garlic, minced
+ 1 tsp lemon juice
+ Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix panko breadcrumbs and Parmesan cheese.
3. Dip each cod fillet in olive oil, then coat with breadcrumb mixture, pressing gently.
4. Place coated cod on a baking sheet lined with parchment paper.
5. Bake for 12-15 minutes or until golden brown.
6. Meanwhile, combine tzatziki sauce ingredients in a bowl and refrigerate until ready to serve.
7. Serve crispy cod with tzatziki sauce spooned over the top.
Cooking Time: 20-25 minutes
Mediterranean Cod and Lentil Salad
This refreshing salad combines the flaky texture of cod with the creamy warmth of lentils, all tied together with the bright flavors of the Mediterranean. A perfect side dish or light lunch option.
Ingredients:
– 1 pound cod fillet, skin removed
– 1 cup cooked lentils
– 1/2 cup chopped red bell pepper
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper and place the cod fillet.
3. Drizzle with olive oil, season with salt and pepper, and bake for 12-15 minutes or until cooked through.
4. In a large bowl, combine lentils, red bell pepper, parsley, and feta cheese (if using).
5. Add the cooked cod to the bowl and stir gently to combine.
6. Squeeze lemon juice over the salad and toss to coat.
7. Serve warm or at room temperature.
Cooking Time: 12-15 minutes for cod, 10 minutes to prepare lentils and assemble salad
Slow-Cooked Mediterranean Cod with Capers and Lemons
This recipe combines the delicate flavor of cod with the bright, tangy taste of lemons and the savory zing of capers. Perfect for a weeknight dinner or a special occasion, this dish is sure to please.
Ingredients:
– 4 cod fillets (6 oz each)
– 1/2 cup olive oil
– 2 lemons, juiced
– 2 tbsp chopped fresh parsley
– 2 tbsp capers, rinsed and drained
– 1 tsp dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat slow cooker to low.
2. In a small bowl, whisk together olive oil, lemon juice, parsley, capers, and oregano.
3. Place cod fillets in the slow cooker and pour the marinade over them.
4. Season with salt and pepper to taste.
5. Cook on low for 6-8 hours or high for 3-4 hours.
6. Serve warm, garnished with additional parsley if desired.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Mediterranean Cod with Garlicky Yogurt Sauce
This recipe combines the delicate flavor of cod with the bold flavors of the Mediterranean, all wrapped up in a creamy garlicky yogurt sauce. Perfect for a quick and easy dinner that’s sure to impress!
Ingredients:
– 4 cod fillets (6 oz each)
– 1/2 cup plain Greek yogurt
– 3 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 2 tbsp freshly squeezed lemon juice
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. Drizzle with olive oil and season with salt and pepper.
5. Bake for 12-15 minutes or until cooked through.
6. Meanwhile, mix together yogurt, garlic, parsley, dill, and lemon juice in a bowl.
7. Serve cod with garlicky yogurt sauce spooned over the top.
Cooking Time: 20 minutes
Cod and Eggplant Mediterranean Casserole
A flavorful and nutritious casserole that combines the freshness of eggplant, the richness of cod, and the warmth of Mediterranean spices.
Ingredients:
– 1 pound cod fillets, cut into 1-inch pieces
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– 1 cup shredded mozzarella cheese
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, heat the olive oil over medium-high. Add the eggplant and cook until tender, about 3-4 minutes per side. Set aside.
3. In the same skillet, add the cod and cook until opaque and flaky, about 3-4 minutes per side. Remove from heat.
4. In a separate bowl, mix together the diced tomatoes, garlic, paprika, salt, and pepper.
5. In a 9×13 inch baking dish, create a layer of eggplant, followed by cod, then tomato mixture. Repeat for two more layers, finishing with a layer of cheese on top.
6. Bake for 25-30 minutes or until the cheese is melted and bubbly.
Summary
Discover the delicious world of Mediterranean cod recipes! This article presents 20 mouth-watering dishes that combine the flavors of the Mediterranean with the freshness of cod. From classic baked cod with tomatoes and olives to innovative creations like cod puttanesca with Mediterranean flavors, there’s something for every palate. Whether you’re in the mood for a quick one-pan meal or a slow-cooked stew, these recipes will transport your taste buds to the sun-kissed Mediterranean coast.
