Seafood
Mediterranean Cod and Potatoes
Prep
15 minutes
Cook
35 minutes
Yield
4
A fresh and easy Mediterranean cod recipe with roasted potatoes, tender flaky fish, and bright herby asparagus finished with zesty ladolemono.
This Mediterranean cod recipe is exactly how fish is cooked in Greek coastal kitchens: simple, fresh, and all in one pan. It is bright with lemon, rich with olive oil, and ready in about 30 minutes, making it just as perfect for a busy weeknight, but impressive enough to serve to guests. This Mediterranean baked cod also leans into that Blue Zone way of eating, where clean ingredients and unfussy cooking let the food shine.
❤️ Why You’ll Love This Mediterranean Cod Recipe
- One-pan meal: Fish and vegetables roast together, creating incredible flavor from the natural pan juices with minimal cleanup.
- Ready in 30 minutes: From prep to table, this dish feels elevated but comes together quickly. The perfect meal for an easy family dinner, but impressive enough to serve to guests.
- Healthy and Blue Zone approved: Cod is a lean protein packed with B12 and omega-3s, paired with olive oil, tomatoes, and herbs, making it just as nutrient-packed as it is flavor-packed.
- Naturally gluten-free and dairy-free: No flour or cream needed, just whole Mediterranean ingredients. Add feta if you want a creamy finish.
What is Mediterranean Cod
Cod is one of the most common fish used across Mediterranean coastal regions because it is mild, flaky, and absorbs bold flavors beautifully without overpowering them. In Greek cooking, baked fish with fresh herbs, quality olive oil, and veggies, is an everyday food. Growing up in a Greek kitchen, this is exactly how fish was made. Simple ingredients, layered properly, and cooked just right.
The technique behind Mediterranean baked cod is what makes it so good. Cod is naturally low in fat, so it cooks quickly and can dry out if you are not careful. By roasting vegetables first and then adding the fish, you create a juicy, almost brothy base. As the veggies cook, they release liquid that gently steams and protects the fish while it bakes.
Ingredients for Mediterranean Baked Cod
This dish is all about simple ingredients that work together.
The fish
- Cod fillets: Thick-cut pieces are best for staying juicy. Fresh or frozen both work, just make sure to thaw and pat dry.
The vegetables
- Baby potatoes: Roasted until crispy and golden, they form the base of the dish and soak up all the flavor.
- Asparagus: Light, fresh, and slightly crisp, it balances the richness of the potatoes and fish.
- Fresh dill and parsley: Tossed with the asparagus for brightness and that classic Greek flavor.
The pantry staples
- Extra-virgin olive oil: The backbone of the dish. Use a good one since it flavors everything.
- Lemon: Sliced for roasting and used in the ladolemono for a bright, fresh finish.
- Salt and pepper: Simple seasoning that enhances the natural ingredients.
The star: ladolemono
- A classic Greek sauce made with olive oil and lemon juice. It is drizzled over the finished dish to add richness, acidity, and that signature Mediterranean flavor. This sauce is one I am OBSESSED with (most Greeks are) because you can literally use it in so many ways and it’s the easiest sauce to make.
Substitutions and Variations
- Swap the fish: Halibut, haddock, sea bass, or pollock all work well.
- Change the vegetables: Green beans, zucchini, or broccoli can replace asparagus.
- Add garlic or oregano: For a slightly more robust flavor profile.
- Make it heartier: Add carrots or onions to roast with the potatoes.
- Add feta: Crumble over the finished dish for a salty, creamy bite. Top it with a dollop of homemade tzatziki.
Tips for Perfectly Baked Cod
- Pat the fish dry: This helps it roast instead of steam.
- Roast the potatoes first: They need more time than the fish to become golden and tender.
- Watch the internal temperature: Cod is best at 130 to 135°F, then it finishes cooking as it rests.
- Use lemon slices on top: They protect the fish and infuse it with flavor as it bakes.
- Choose even-sized fillets: This helps everything cook at the same rate.
Cod has very little fat, which means it cooks quickly but can dry out easily. Adding it after the potatoes ensures it stays tender and flaky instead of overcooked.
What to Serve with Mediterranean Cod
This dish is already well-rounded, but you can build it into a full spread.
- Salads: Serve alongside a classic Greek Salad
- Starchy sides: Crusty bread or my Greek Potatoes if you want extra
- Roasted vegetables: Add briam for a full Mediterranean table
- Dips: A side of tzatziki is always a good idea
How to Store and Reheat Mediterranean Baked Cod
- Refrigerator: Store in an airtight container for up to 2 days.
- Reheating: Warm in a 350°F oven for 8 to 10 minutes, covered.
- Freezing: Not ideal, as cod can change texture once frozen after cooking.
FAQs
Roast longer-cooking vegetables like potatoes first, then add the cod and bake until just cooked through. This keeps the fish tender and the vegetables perfectly cooked.
Yes, cod is a lean, protein-rich fish that fits perfectly into Mediterranean-style eating.
Yes. Thaw it overnight and pat it very dry before cooking.
It usually includes olive oil, lemon, salt, pepper, and herbs like oregano or dill, often finished with a simple sauce like ladolemono.
It should be opaque and flake easily. For best results, remove it at 130 to 135°F and let it rest.
Yes, any firm white fish like halibut or haddock works well.
Your Greek mommy that is. 😍 Step into my kitchen to learn how to make yummy Greek food. 🍽️💃
Mediterranean Cod Recipe
Ingredients
For serving
- 2-3 tbsp ladolemeno
For the asparagus
- 1 bunch asparagus, woody ends trimmed and each stalk cut into 3 pieces on the bias
- 2 tbsp fresh chopped dill
- 2 tbsp fresh chopped parsley
For the potatoes
- 1 – 1 ½ lbs 450-650g baby potatoes, halved
- 2 tbsp extra-virgin olive oil
- 1 ½ tsp kosher salt
- ½ tsp ground pepper
For the cod
- 4 cod filets (5-6oz / 145-165grams each)
- Kosher salt and ground pepper
- 4 tsp extra-virgin olive oil
- 1 lemon, sliced (8 thin slices)
Instructions
- Make the ladolemeno sauce and set aside.
- Preheat the oven to 400F and line a large baking sheet with parchment paper.
- Add the halved potatoes to the parchment paper lined baking sheet and season with olive oil, salt and pepper and toss to combine. Place all of the potatoes cut-side down spread out on the baking sheet.
- Bake the potatoes for 20 minutes.
- While the potatoes bake, blanch the asparagus. Bring a large pot of water to a boil and once boiling add the asparagus stalks, cook for 2 minutes (thin asparagus) to 4 minutes (thick asparagus) or until just tender. Drain and rinse under cold water or put in an ice bath for 30 seconds-1 minute and then set aside and pat dry.
- After the potatoes have been in the oven for 20 minutes, remove from the oven and nestle the cod filets in between the potatoes. Season the top of each cod fillet generously with salt and pepper and drizzle each filet with 1 tsp olive oil. Top each cod filet with 1-2 slices of lemon.
- Put the baking sheet back in the oven and bake for an additional 10-12 minutes or until the cod flakes easily with a fork or is done to your liking (or an internal temperature of 135F is reached).
- Let the cod and potatoes rest for a few minutes while you prepare the asparagus. Add the cooked asparagus to a large bowl and gently toss with the fresh chopped dill, fresh chopped parsley and 2-3 tablespoons of ladolemeno.
- Serve the cod and potatoes with a side of the asparagus – drizzle some of the ladelemeno over the cod as well if desired.
Notes
- If you love this recipe, try our Easy Recipe for Baked Cod (Blue Zone Meal)
- If you don’t have time to make the ladolemeno sauce, you can toss the asparagus with 2 tablespoons of olive oil and squeeze of lemon juice instead.
