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Cod fillets baked in a bubbling tomato and olive sauce in a cast-iron skillet, topped with feta and parsley

Mediterranean Baked Fish with Tomatoes and Olives

Cod fillets baked in a garlicky tomato, olive, and caper sauce, ready in about 35 minutes with one pan.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 202
Ingredients Method Notes

Ingredients
  

Sauce
  • 3 tbsp olive oil
  • 1 yellow onion medium, diced
  • 4 cloves garlic minced
  • 400 g canned diced tomatoes with juices
  • 100 g kalamata olives pitted and halved
  • 2 tbsp capers drained
  • 60 ml dry white wine or fish stock
  • 1 tsp dried oregano
  • 1/4 tsp red pepper flakes
  • 1/2 tsp salt plus more to taste
  • 1/4 tsp black pepper
Fish and finishing
  • 4 cod fillets x 150 g, skinless
  • 1 lemon , zested and juiced
  • 2 tbsp fresh parsley chopped; for garnish
  • 50 g feta cheese crumbled; optional

Method
 

Make the sauce
  1. Heat the oven to 200 C / 400 F.
  2. Heat the olive oil in a 12-inch oven-safe skillet over medium heat. Add the onion and cook for 4 to 5 minutes, until soft.
  3. Add the garlic and cook for 30 seconds, until fragrant.
  4. Stir in the diced tomatoes, olives, capers, wine, oregano, red pepper flakes, and half the lemon zest. Simmer for 8 to 10 minutes, stirring now and then, until the sauce has thickened slightly and coats the back of a spoon.
  5. Season the sauce with the salt and pepper, then taste and adjust. Remember the olives and capers are already salty, so go easy at first.
Bake and finish
  1. Pat the cod fillets dry and season both sides lightly with salt and pepper.
  2. Nestle the fillets into the sauce, spooning a little sauce over the top of each piece.
  3. Transfer the skillet to the oven and bake for 12 to 15 minutes, until the fish flakes easily with a fork and reads 145 F / 63 C on an instant-read thermometer. Check at the 12-minute mark since thinner fillets cook faster.
  4. Remove from the oven and squeeze the lemon juice over the fish and sauce.
  5. Sprinkle with the remaining lemon zest, parsley, and feta if using. Serve straight from the skillet.

Notes

  • Use fillets of similar thickness so they finish cooking at the same time.
  • Don't skip patting the fish dry, it helps seasoning stick.
  • Taste the sauce before adding salt, olives and capers bring plenty already.
  • A 12-inch oven-safe skillet means one less pan to wash.