If you are trying to eat lighter without eating boring, this baked cod with tomatoes is about to become your weeknight hero. Flaky white fish, jammy burst cherry tomatoes, briny Kalamata olives, and a squeeze of lemon — all baked in one dish in under 20 minutes, and each serving lands around 230 calories.
Cod is one of the best fish choices for weight loss: it is naturally lean, high in protein, and mild enough that even picky eaters love it. Paired with Mediterranean staples like olive oil, garlic, and oregano, it tastes rich and satisfying while staying genuinely light.
Why You Will Love This Recipe
- One dish, zero fuss. Everything bakes together — no searing, no flipping, no extra pans.
- Truly weight-loss friendly. About 230 calories and 35g of protein per serving.
- Ready in 20 minutes. Ten minutes of prep, fifteen in the oven — and some of that overlaps.
- Meal-prep approved. It reheats beautifully and keeps for up to 3 days in the fridge.
Ingredients
Makes 4 servings
- 4 cod fillets (about 6 oz each / 1.5 lbs total), patted dry
- 2 cups cherry tomatoes, halved
- 3 tablespoons extra-virgin olive oil, divided
- 3 garlic cloves, minced
- 1 lemon — half juiced, half sliced into thin rounds
- 1/2 cup Kalamata olives, halved
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon dried oregano
- 1/2 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
How to Make Baked Cod with Tomatoes
- Preheat and prep. Heat the oven to 400°F. Lightly brush a 9×13-inch baking dish with olive oil.
- Build the base. Scatter the halved cherry tomatoes, olives, and minced garlic across the dish. Drizzle with 2 tablespoons of the olive oil and toss to coat.
- Nestle in the fish. Pat the cod fillets dry (this helps them bake up flaky, not steamy) and lay them into the dish. Drizzle with the remaining 1 tablespoon of olive oil and the fresh lemon juice.
- Season. Lay the lemon slices over and around the fillets, then sprinkle everything with the oregano, sea salt, and black pepper.
- Bake. Bake for 12–15 minutes, until the fish is opaque all the way through and flakes easily when you press it with a fork. The tomatoes should be blistered and jammy.
- Finish and serve. Shower with fresh parsley and serve straight from the dish with plenty of the pan juices spooned over the top.
Tips for Perfect Baked Cod
- Do not overbake. Cod goes from silky to dry fast. Start checking at 12 minutes — the thickest part of the fillet should read 145°F on an instant-read thermometer.
- Thawed fish only. If using frozen cod, thaw it fully in the fridge overnight and pat it very dry before baking.
- Swap the fish. Haddock, halibut, or even thick tilapia fillets work the same way — just adjust the time for thickness.
- Serve it with: a scoop of quinoa, a simple arugula salad, or warm whole-wheat pita to soak up the tomato juices.
Nutrition (per serving, estimated)
Calories: ~230 | Protein: 35g | Carbs: 7g | Fat: 8g | Fiber: 2g | Sodium: 480mg
Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a 325°F oven for 8–10 minutes (covered with foil) or in the microwave at 50% power to keep the fish tender. Freezing is not recommended — cod’s delicate texture suffers.
This baked cod with tomatoes proves that weight-loss food can still be the kind of dinner you actually look forward to. Simple, bright, and deeply Mediterranean — make it once and it will earn a permanent spot in your rotation.