9 Delicious Mediterranean Cod Recipes to Savor

You’ll taste the sunshine, savor the sea, and experience the essence of Mediterranean cuisine with these nine cod recipes.

They’re bursting with vibrant flavors from fresh herbs, aromatic spices, and zesty citrus.

Each dish transforms this flaky white fish into something truly special, whether it’s baked with garlic and lemon or simmered in a rich tomato broth.

The Mediterranean way of cooking balances nutrition and indulgence perfectly—and you’re about to discover how these simple techniques can elevate your dinner table.

Lemon-Garlic Baked Cod With Herbed Couscous

This light and flavorful Mediterranean dish combines tender baked cod infused with bright lemon and aromatic garlic, served atop a bed of herbed couscous.

Perfect for a weeknight dinner yet elegant enough for entertaining, this nutritious meal comes together in under 30 minutes while delivering authentic Mediterranean flavors.

Ingredients:

• 4 cod fillets (about 6 oz each)
• 3 tablespoons olive oil, divided
• 4 garlic cloves, minced
• Zest and juice of 2 lemons
• 1 teaspoon dried oregano
• ½ teaspoon paprika
• ¼ teaspoon red pepper flakes
• Salt and pepper to taste
• 1½ cups couscous
• 2 cups vegetable broth
• ¼ cup fresh parsley, chopped
• 2 tablespoons fresh mint, chopped
• 2 tablespoons fresh dill, chopped
• ½ cup cherry tomatoes, halved
• ¼ cup kalamata olives, pitted and sliced
• 1 cucumber, diced

Instructions:

Step 1: Preheat your oven to 400°F (200°C) and line a baking dish with parchment paper.

Step 2: In a small bowl, combine 2 tablespoons olive oil, minced garlic, lemon zest, half the lemon juice, oregano, paprika, red pepper flakes, salt, and pepper to create a marinade.

Step 3: Place the cod fillets in the prepared baking dish and pour the marinade over them, ensuring each piece is well coated. Let marinate for 10 minutes.

Step 4: While the fish marinates, bring the vegetable broth to a boil in a medium saucepan. Remove from heat, add the couscous, cover, and let stand for 5 minutes.

Step 5: Bake the cod in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork.

Step 6: Fluff the couscous with a fork and stir in the remaining tablespoon of olive oil, remaining lemon juice, parsley, mint, dill, cherry tomatoes, olives, and cucumber. Season with salt and pepper to taste.

Step 7: Serve the baked cod on a bed of the herbed couscous, spooning any remaining pan juices over the fish.

Nutrition:

• Calories: 420 per serving
• Protein: 35g
• Carbohydrates: 38g
• Fat: 12g
• Fiber: 4g
• Sodium: 480mg
• Cholesterol: 70mg

Tomato and Olive Braised Cod With Chickpeas

This vibrant Mediterranean dish combines flaky cod fillets with a rich tomato and olive sauce, complemented by hearty chickpeas.

The bright acidity of tomatoes and brine of olives create a flavorful broth that perfectly enhances the mild flavor of cod while providing a nutritious, protein-packed meal.

Ingredients:

• 4 cod fillets (about 6 ounces each)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 1 cup Kalamata olives, pitted and halved
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• ½ teaspoon red pepper flakes (optional)
• 1 lemon, zested and juiced
• ¼ cup fresh parsley, chopped
• Salt and black pepper to taste

Instructions:

Step 1: Heat olive oil in a large skillet over medium heat. Add onions and sauté for 3-4 minutes until translucent.

Step 2: Add garlic and bell pepper, cooking for another 2 minutes until fragrant.

Step 3: Stir in the diced tomatoes with their juice, chickpeas, olives, oregano, paprika, and red pepper flakes if using. Bring to a simmer and cook for 5 minutes to allow flavors to meld.

Step 4: Season cod fillets with salt and black pepper on both sides. Carefully nestle the cod into the tomato mixture.

Step 5: Cover the skillet and reduce heat to medium-low. Let the cod cook for 8-10 minutes until it flakes easily with a fork.

Step 6: Sprinkle with lemon zest, lemon juice, and fresh parsley before serving.

Nutrition:

• Calories: 320 per serving
• Protein: 32g
• Carbohydrates: 18g
• Fat: 14g (mostly heart-healthy unsaturated fats)
• Fiber: 5g
• Sodium: 620mg
• Vitamin C: 45% DV
• Vitamin A: 20% DV

Harissa-Spiced Cod With Roasted Vegetable Medley

This vibrant North African-inspired dish pairs tender cod fillets with a spicy harissa marinade and a colorful medley of roasted Mediterranean vegetables.

The aromatic spices create a warming heat that complements the mild fish perfectly, while the caramelized vegetables add sweetness and depth.

Ingredients:

• 4 cod fillets (about 6 oz each)
• 2 tablespoons harissa paste
• 2 tablespoons olive oil
• 1 lemon, juiced and zested
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 red bell pepper, chunked
• 1 yellow bell pepper, chunked
• 1 medium zucchini, sliced
• 1 medium eggplant, cubed
• 1 red onion, cut into wedges
• Cherry tomatoes (1 cup)
• Fresh cilantro for garnish
• Salt and pepper to taste

Instructions:

Step 1: Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper.

Step 2: In a small bowl, make the harissa marinade by combining harissa paste, 1 tablespoon olive oil, half the lemon juice, half the garlic, cumin, and coriander. Mix well.

Step 3: Pat the cod fillets dry with paper towels and place them in a shallow dish. Coat the fish evenly with the harissa marinade. Cover and refrigerate for 15-30 minutes.

Step 4: Meanwhile, in a large bowl, toss the bell peppers, zucchini, eggplant, red onion, and cherry tomatoes with the remaining olive oil, garlic, and a pinch of salt and pepper.

Step 5: Spread the vegetables in a single layer on the prepared baking sheet. Roast for 15 minutes until they begin to soften and caramelize.

Step 6: Move the vegetables to the sides of the baking sheet, creating space in the center. Place the marinated cod fillets in the center.

Step 7: Return the baking sheet to the oven and continue roasting for another 10-12 minutes, until the cod is opaque and flakes easily with a fork.

Step 8: Drizzle the remaining lemon juice over the fish and vegetables. Sprinkle with lemon zest and fresh cilantro before serving.

Nutrition:

• Calories: 320
• Protein: 36g
• Carbohydrates: 14g
• Fat: 12g
• Fiber: 5g
• Sodium: 390mg
• Vitamin C: 120% DV
• Vitamin A: 35% DV

Greek-Style Cod With Feta and Cucumber Salad

This Greek-inspired cod dish combines flaky white fish with bright Mediterranean flavors. The cod is baked with traditional Greek seasonings and served alongside a revitalizing cucumber and feta salad for a light yet satisfying meal that’s perfect for warm evenings or as an impressive yet simple dish for entertaining.

Ingredients:

• 4 cod fillets (about 6 oz each)
• 2 tablespoons olive oil
• 2 lemons (1 juiced, 1 sliced)
• 3 garlic cloves, minced
• 1 tablespoon dried oregano
• 1 teaspoon dried dill
• Salt and pepper to taste
• 1 English cucumber, diced
• 1 red onion, thinly sliced
• 1 cup cherry tomatoes, halved
• ¾ cup feta cheese, crumbled
• ½ cup Kalamata olives, pitted
• 2 tablespoons fresh mint, chopped
• 1 tablespoon red wine vinegar

Instructions:

Step 1: Preheat the oven to 400°F (200°C). Pat the cod fillets dry with paper towels.

Step 2: In a small bowl, mix 1 tablespoon olive oil with half the lemon juice, half the minced garlic, half the oregano, and half the dill.

Step 3: Place the cod fillets in a baking dish and brush with the olive oil mixture. Season with salt and pepper, then top with lemon slices.

Step 4: Bake the cod for 12-15 minutes, or until the fish flakes easily with a fork.

Step 5: While the fish is baking, prepare the cucumber salad. In a large bowl, combine cucumber, red onion, cherry tomatoes, feta cheese, and olives.

Step 6: For the dressing, whisk together the remaining olive oil, lemon juice, garlic, oregano, dill, red wine vinegar, and chopped mint in a small bowl.

Step 7: Pour the dressing over the cucumber salad and toss gently to combine. Season with salt and pepper to taste.

Step 8: Serve the baked cod immediately with the cucumber and feta salad on the side.

Nutrition:

• Calories: 320 per serving
• Protein: 35g
• Fat: 15g
• Carbohydrates: 10g
• Fiber: 2g
• Sodium: 580mg
• Calcium: 15% DV
• Potassium: 12% DV

Moroccan Cod Tagine With Preserved Lemons

This vibrant Moroccan cod tagine combines tender fish with the bright, distinctive flavor of preserved lemons, warm spices, and colorful vegetables.

Traditionally slow-cooked in a clay tagine pot, this aromatic dish celebrates the coastal influences of Moroccan cuisine while creating a hearty one-pot meal that’s both elegant and comforting.

Ingredients:

• 1.5 pounds cod fillets, cut into large chunks
• 2 tablespoons olive oil
• 1 large onion, thinly sliced
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• ½ teaspoon ground turmeric
• ¼ teaspoon cayenne pepper (optional)
• 1 cinnamon stick
• 2 preserved lemons, rinsed and quartered
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup cherry tomatoes, halved
• ½ cup green olives, pitted
• 1 cup vegetable broth
• ¼ cup fresh cilantro, chopped
• ¼ cup fresh parsley, chopped
• Salt and black pepper to taste

Instructions:

Step 1: Season the cod fillets with salt and pepper and set aside while preparing the sauce.

Step 2: Heat olive oil in a tagine pot or large deep skillet over medium heat. Add the sliced onions and cook until soft and translucent, about 5 minutes.

Step 3: Add the minced garlic and grated ginger, sauté for another minute until fragrant.

Step 4: Stir in all the ground spices (cumin, coriander, paprika, turmeric, cayenne if using) and the cinnamon stick. Toast the spices for 30 seconds until aromatic.

Step 5: Add the sliced bell peppers and cook for 3-4 minutes until they begin to soften.

Step 6: Pour in the vegetable broth, then add the preserved lemons, cherry tomatoes, and olives. Bring to a simmer and let cook for about 10 minutes to allow flavors to meld.

Step 7: Gently place the cod pieces on top of the vegetable mixture, slightly nestling them in without fully submerging.

Step 8: Cover and simmer on low heat for about 8-10 minutes, or until the fish is opaque and flakes easily with a fork.

Step 9: Sprinkle with fresh cilantro and parsley before serving.

Nutrition:

• Calories: 285 per serving
• Protein: 32g
• Fat: 12g
• Carbohydrates: 15g
• Fiber: 4g
• Sodium: 520mg
• Vitamin A: 35% DV
• Vitamin C: 110% DV
• Calcium: 8% DV
• Iron: 10% DV

Herb-Crusted Cod With Tabbouleh

This herb-crusted cod pairs beautifully with fresh tabbouleh for a light, nutritious Mediterranean meal. The crisp herb coating creates a flavorful crust while keeping the fish tender and moist inside.

Tabbouleh adds brightness with its lemony herb flavors, making this an ideal dish for a healthy weeknight dinner or impressive weekend feast.

Ingredients:

• 4 cod fillets (about 6 oz each)
• 1 cup breadcrumbs
• 3 tablespoons fresh parsley, finely chopped
• 2 tablespoons fresh dill, chopped
• 2 tablespoons fresh mint, chopped
• 2 cloves garlic, minced
• Zest of 1 lemon
• 3 tablespoons olive oil
• Salt and pepper to taste
• 1 cup bulgur wheat
• 2 large tomatoes, diced
• 1 cucumber, finely diced
• 4 green onions, thinly sliced
• ½ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped
• 3 tablespoons olive oil
• Juice of 2 lemons
• ¼ teaspoon ground cumin

Instructions:

Step 1: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2: In a shallow bowl, combine breadcrumbs, parsley, dill, mint, garlic, lemon zest, 1 tablespoon olive oil, salt, and pepper.

Step 3: Pat the cod fillets dry with paper towels, then brush with 1 tablespoon olive oil and season with salt and pepper.

Step 4: Press the herb mixture onto the top of each fillet, ensuring they’re well coated.

Step 5: Place the cod on the prepared baking sheet and drizzle with the remaining olive oil.

Step 6: Bake for 12-15 minutes or until the fish flakes easily with a fork and the crust is golden.

Step 7: Meanwhile, prepare the tabbouleh by placing the bulgur in a large bowl and covering with boiling water. Let sit for 15-20 minutes until tender, then drain well.

Step 8: Add the tomatoes, cucumber, green onions, parsley, and mint to the bulgur.

Step 9: In a small bowl, whisk together olive oil, lemon juice, cumin, salt, and pepper, then pour over the tabbouleh and toss well.

Step 10: Serve each cod fillet with a generous portion of tabbouleh on the side.

Nutrition:

• Calories: 425 per serving
• Protein: 32g
• Carbohydrates: 35g
• Fat: 18g (mostly healthy fats)
• Fiber: 7g
• Sodium: 310mg
• Vitamin C: 45% DV
• Vitamin D: 15% DV
• Omega-3 fatty acids: 1.2g

Sumac and Za’atar Cod With Tahini Sauce

This vibrant Middle Eastern-inspired cod dish combines the tangy, lemony flavor of sumac with the aromatic za’atar herb blend. The creamy tahini sauce adds richness and depth, creating a perfectly balanced meal that’s both healthy and bursting with Mediterranean flavors.

Ready in under 30 minutes, it’s an elegant yet simple weeknight dinner option.

Ingredients:

• 4 cod fillets (about 6 oz each)
• 2 tablespoons olive oil
• 1 tablespoon sumac
• 2 tablespoons za’atar
• 1 teaspoon sea salt
• ½ teaspoon black pepper
• 2 garlic cloves, minced
• 1 lemon, half juiced and half sliced
• ¼ cup fresh parsley, chopped
• ¼ cup fresh cilantro, chopped

For the tahini sauce:

• ⅓ cup tahini
• 3 tablespoons lemon juice
• 2 tablespoons water
• 1 garlic clove, minced
• ¼ teaspoon salt
• 2 tablespoons olive oil

Instructions:

Step 1: Preheat your oven to 400°F (200°C). Pat cod fillets dry with paper towels.

Step 2: In a small bowl, mix together sumac, za’atar, salt, pepper, and minced garlic.

Step 3: Brush cod fillets with olive oil on both sides, then coat them evenly with the spice mixture.

Step 4: Place the cod fillets in a baking dish and arrange lemon slices around them. Drizzle with lemon juice.

Step 5: Bake for 12-15 minutes, or until the fish flakes easily with a fork and is opaque throughout.

Step 6: While the fish is baking, prepare the tahini sauce. In a small bowl, whisk together tahini, lemon juice, water, minced garlic, and salt until smooth.

Gradually drizzle in olive oil while whisking until the sauce is creamy. Add more water if needed to reach desired consistency.

Step 7: Remove the cod from the oven and let it rest for 2 minutes.

Step 8: Serve the cod fillets with a generous drizzle of tahini sauce, and garnish with fresh parsley and cilantro.

Nutrition:

• Calories: 320 per serving
• Protein: 35g
• Fat: 18g
• Carbohydrates: 5g
• Fiber: 2g
• Sodium: 680mg
• Calcium: 60mg
• Iron: 2mg

Mediterranean Cod and Vegetable Stew

This hearty Mediterranean-inspired cod stew combines flaky white fish with vibrant vegetables and aromatic herbs for a nourishing one-pot meal. The tomato-based broth infused with garlic, paprika, and fresh herbs creates a flavorful foundation that perfectly complements the delicate cod fillets.

Ingredients:

• 1.5 pounds cod fillets, cut into 2-inch chunks
• 2 tablespoons olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 2 medium zucchini, sliced into half-moons
• 1 eggplant, cubed
• 3 roma tomatoes, diced
• 1 can (14 oz) diced tomatoes
• 2 cups vegetable broth
• 2 tablespoons tomato paste
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 bay leaf
• ½ teaspoon red pepper flakes (optional)
• ¼ cup fresh parsley, chopped
• 2 tablespoons fresh lemon juice
• Salt and pepper to taste

Instructions:

Step 1: Heat the olive oil in a large, deep skillet or Dutch oven over medium heat. Add the diced onion and cook for 3-4 minutes until softened.

Step 2: Add the minced garlic and cook for another 30 seconds until fragrant.

Step 3: Add the bell peppers, zucchini, and eggplant to the pot. Cook for 5-7 minutes, stirring occasionally, until vegetables begin to soften.

Step 4: Stir in the fresh diced tomatoes, canned tomatoes, tomato paste, and vegetable broth. Add the paprika, dried oregano, bay leaf, and red pepper flakes if using.

Step 5: Bring the mixture to a simmer, then reduce heat to low. Cover and cook for 15 minutes, allowing the flavors to meld and vegetables to become tender.

Step 6: Season the cod pieces with salt and pepper, then gently place them into the simmering stew. Cover and cook for 8-10 minutes, or until fish is opaque and flakes easily.

Step 7: Remove the bay leaf. Stir in the fresh lemon juice and most of the chopped parsley, reserving some for garnish.

Step 8: Taste and adjust seasoning with salt and pepper as needed.

Step 9: Serve hot in bowls, garnished with the remaining parsley.

Nutrition:

• Calories: 285 per serving
• Protein: 32g
• Carbohydrates: 18g
• Fat: 9g
• Fiber: 5g
• Sodium: 380mg
• Vitamin A: 35% DV
• Vitamin C: 120% DV
• Calcium: 8% DV
• Iron: 10% DV

Lemon-Caper Cod With Herb-Infused Olive Oil

This Mediterranean-inspired cod dish celebrates the delicate flavor of the fish with bright lemon, briny capers, and aromatic herbs. The herb-infused olive oil creates a fragrant base that complements the flaky white fish perfectly, while the quick cooking time makes this an ideal weeknight dinner option.

Ingredients:

• 4 cod fillets (about 6 oz each)
• 3 tablespoons extra virgin olive oil, plus 1/4 cup for herb infusion
• 3 cloves garlic, thinly sliced
• 2 tablespoons fresh rosemary leaves
• 2 tablespoons fresh thyme leaves
• 2 tablespoons fresh parsley, chopped
• 1 lemon, thinly sliced, plus 2 tablespoons fresh lemon juice
• 2 tablespoons capers, drained
• 1/2 teaspoon red pepper flakes (optional)
• 1 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper
• 1/4 cup vegetable broth

Instructions:

Step 1: In a small saucepan, combine 1/4 cup olive oil with half the garlic, rosemary, and thyme. Warm over low heat for 10 minutes to infuse the flavors, then remove from heat and let it cool.

Step 2: Pat cod fillets dry with paper towels and season both sides with salt and pepper.

Step 3: In a large skillet, heat 3 tablespoons olive oil over medium-high heat. Once hot, add the cod fillets and cook for 3-4 minutes on one side until golden.

Step 4: Carefully flip the fillets and add the remaining garlic, capers, lemon slices, red pepper flakes, and vegetable broth to the pan. Reduce heat to medium-low and cover, cooking for another 3-4 minutes until fish is opaque and flakes easily.

Step 5: Transfer the cod to serving plates. Add lemon juice to the pan and stir to combine with the pan juices.

Step 6: Spoon the lemon-caper sauce over the cod, then drizzle each fillet with the herb-infused olive oil. Garnish with fresh parsley.

Nutrition:

• Calories: 320
• Protein: 28g
• Fat: 22g
• Carbohydrates: 4g
• Fiber: 1g
• Sodium: 650mg

Final Thoughts

These Mediterranean cod recipes are your ticket to a sea of flavor without the hassle.

You’ll transform simple ingredients into stunning meals that dance on your taste buds while keeping nutrition front and center.

Whether you’re feeding a family or impressing guests, these dishes offer the perfect balance of convenience and sophistication.

So grab your apron—the Mediterranean awaits on your dinner plate!