Mediterranean Baked Cod with Olives & Tomatoes
"White fish, olives, capers, tomatoes. Mediterranean diet in a baking dish — done in 20 minutes."
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This recipe doesn't contain common high-risk interaction foods. As always, check with your pharmacist if you have specific concerns about your medications.
🛒 Ingredients
- 4 cod fillets (6 oz each)
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted
- 2 tbsp capers
- 4 garlic cloves, thinly sliced
- 3 tbsp extra-virgin olive oil
- 1/4 cup dry white wine or low-sodium broth
- 1 tsp dried oregano
- 1/2 tsp red pepper flakes
- Fresh parsley and lemon wedges to serve
👨🍳 Instructions
- Preheat oven to 400°F (200°C).
- Arrange cod in a baking dish.
- In a bowl, combine tomatoes, olives, capers, garlic, olive oil, wine, oregano, and red pepper flakes.
- Pour the mixture over and around the cod.
- Bake 18–20 minutes until fish flakes easily with a fork.
- Serve with fresh parsley and lemon wedges.
🥗 Nutrition Highlights
🩺 Why This Recipe Works for Your Conditions
The Mediterranean dietary pattern is the most evidence-backed anti-inflammatory diet. Olive oil, tomatoes, and herbs together reduce multiple inflammatory markers. This dish is essentially the Mediterranean diet on a plate.
Lean white fish replaces saturated-fat meat. Olive oil and olives provide heart-protective monounsaturated fats. Low sodium when capers are rinsed.
Cod is lower in potassium and phosphorus than most fish — a kidney-safe protein source. Olive oil and tomatoes add flavor without mineral burden.
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