Oven Baked Cod with Rustic Sun Dried Tomato Olive Tapenade
Oven Baked Cod with Rustic Sun Dried Tomato Olive Tapenade is a quick and easy weeknight meal and a great way to get in a serving of seafood!
This post was sponsored by the Seafood Nutrition Partnership as part of an ongoing partnership. I only work with brands and organizations that I believe in and as always all opinions are my own.This page contains affiliate links. See below for full disclosure statement.
You’ve probably heard of the Mediterranean diet and the health benefits of following this lifestyle – reduced risk of heart disease and high blood pressure, cancer prevention, and weight loss to name a few. The good news is you don’t need to live in the Mediterranean to reap the benefits.
There are easy ways to incorporate the Mediterranean diet into your everyday life, including increased physical activity, greater focus on plant foods like vegetables, fruits, whole grains, and legumes, consumption of fish and seafood at least twice a week, inclusion of yogurt, cheese, poultry, and eggs on a regular basis, and red meat and sweets on occasion. While I could spend a whole blog post on each of these components of the Mediterranean lifestyle, today I want to focus on fish and seafood consumption.
Benefits of Fish & Seafood
Similar to the Mediterranean diet, the Dietary Guidelines for Americans, American Heart Association, American Diabetes Association, and many other leading health organizations recommend eating two servings of fish and seafood per week due to the numerous health benefits, including reduced risk of heart disease and improved brain development and function.
The latter benefit is one I became better educated on this past January at a sponsored conference in Portugal where I learned a lot more about the importance of omega-3 fatty acids for brain development and function, specifically docosahexaenoic acid (DHA), which is found in fish. Dr. Tom Brenna, a member of the 2015-2020 Dietary Guidelines Advisory Council said “As calcium is to the bones, DHA is to the brain,” thus highlighting the importance of fish consumption in our diets.
Much of the research I learned about was related to the benefits of omega-3s in infant and child development. Luckily, my girls like fish and eat it at least once a week, but I know this isn’t the case for many families.
As I announced on Instagram and Facebook a couple of weeks ago, in an effort to educate families and improve my own family’s fish intake to meet the recommendations, I partnered with the Seafood Nutrition Partnership to inspire you and your families to eat and enjoy seafood at least twice a week.
In addition to the fish and seafood recipes you can already find in my recipe library, today I’m sharing a Mediterranean-inspired fish recipe that has been a hit with my kids.
How to Make a Rustic Tapenade
Oven Baked Cod with Rustic Sun Dried Tomato Olive Tapenade is one of my quickest and easiest recipes, perfect for a weeknight dinner and even elegant enough if you’re having company. Traditionally, tapenade is a paste made out of olives, capers, and olive oil that is served as a spread for crostini. There are many variations of tapenade recipes, and sun dried tomatoes are a common addition. Rather than pureeing the tapenade ingredients, I chopped them for a chunkier, more rustic variation that also makes the oven baked cod a more filling dish.
To make the rustic tapenade, sun dried tomatoes and olives are chopped and tossed with lemon zest, lemon juice, and minced garlic and rosemary. If you’re familiar with these flavors I am sure you can imagine how savory and delicious this tapenade is. It’s a perfect compliment to cod or any white fish. I’ve made this same dish with tilapia and rainbow trout, two fish that are a little milder and may be better accepted with kids and adults who are newer fish eaters.
Make it a Meal
Cod is a little thicker than some of the other white fish I mentioned, so the recipe calls for bake time of 15 minutes, but if using thinner filets be sure to reduce the time and check on it so the fish doesn’t overcook. In the time it takes to cook the fish you can put together the tapenade and prepare a side dish as well. Roasted broccoli and green beans are two favorites in my house and cook up quickly. I also like to add a whole grain to the plate for a fully balanced meal. If your kids are newer fish eaters, be sure to make side dishes you know they will like – this is one of my top 10 meal planning tips for busy families.
Ready to get cooking? Check out the recipe below and join my family in taking the pledge to eat #Seafood2xWk.
Oven Baked Cod with Rustic Sun Dried Tomato Olive Tapenade
Oven baked cod is topped with a savory combination of sun dried tomatoes, olives, lemon, garlic, and rosemary for a light, yet filling fish dinner. Serve with a side of your favorite roasted vegetables and cooked grain.
Gluten-Free, Dairy-Free, Egg-Free, Nut-Free
- Cooking spray
- 1 1/2 pounds cod, cut into 6 pieces (or other white fish like grouper, tilapia, rainbow trout)
- 1 tablespoon olive oil
- 1 packed teaspoon lemon zest, set aside (~1 lemon)
- 4 tablespoons lemon juice, divided (~2 lemons)
- 1/4 teaspoon Kosher salt
- Freshly ground black pepper, to taste
- 3/4 cup sun dried tomatoes, chopped
- 3/4 cup pitted kalamata olives, chopped
- 2 tablespoons minced rosemary
- 2 teaspoons minced garlic (~2 cloves)
- Sliced lemons for serving (optional)
- Preheat oven to bake at 400 degrees F. Coat 9x13-inch baking dish with cooking spray.
- Arrange fish in baking dish. Drizzle with olive oil and 2 tablespoons lemon juice and lightly rub in. Sprinkle with salt and pepper, to taste. Bake for 10 to 15 minutes, until fish is completely opaque and breaks apart easily with a fork.
- While the fish is baking, in a medium bowl, combine chopped sun dried tomatoes, chopped olives, reserved lemon zest, remaining 2 tablespoons lemon juice, minced rosemary, and minced garlic. Toss to combine and set aside until the fish is ready.
- To serve, top baked cod with sun dried tomato olive tapenade. Garnish with sliced lemons if desired.
You will need about 2 lemons for the 4 tablespoons of lemon juice. Use the zested lemon and an additional lemon.
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Nutrition Information:Yield: 6 Serving Size: 1 fillet + 1/6th Tapenade
Amount Per Serving: Calories: 203Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 62mgSodium: 291mgCarbohydrates: 7gFiber: 2gSugar: 3gProtein: 27g
Nutrition information was calculated by Nutritionix. It may not be 100% accurate.
Are you getting the recommended two servings of fish per week?
Share with me in the comments below and let me know if you try this Oven Baked Cod!
Yum! I am printing this for meal planning next week!
Fantastic! Can’t wait to hear how you like it Wendy!
I can’t get enough seafood as of lately! It is the warm weather and I am okay with that. Delicious recipe…thanks for sharing!
Love hearing that! In that case you must be getting your 2 servings a week! Hope you make this Oven Baked Cod a serving in the next couple of weeks!
What a perfectly balanced light dinner idea! Looks delicious
Thanks so much Abbey! Hope you give it a try!
MMM. Loving all the flavors to this! So many great combos!
Thanks so much Mikki! Enjoy!
I had fish with an olive tapenade a few weeks ago at a restaurant and it was delicious! I bet this version is equally tasty!
How funny! Hope you enjoy this one just as much (if not more 😉 )
The rest of my family eats fish and this looks like a simple weeknight meal
LMK if your family gives it a try Deborah. It’s so easy!
I need to add cod to my grocery list now! Such a great idea for dinner!
You won’t be disappointed! Plus, cod isn’t as expensive as some other fish!
If I am eating fish and it’s not salmon, it’s DEFINITELY going to have a tomato olive tapenade on it!!!! 🙂
I knew you were a smart girl 😉
Mmm sundried tomato makes everything so yummy! Sounds tasty.
I totally agree Shelby!
I’m such a fan of cod, especially during these warmer months. It’s so light and fresh and your recipe sounds awesome!
Thanks Lisa. I hope you enjoy it soon.
That tapenade has seriously won my heart. I’m sure this is a very delicious meal!!
Thanks Camila! It definitely makes the meal!
Olives and sundried tomatoes are so good on cod. Especially with some roasted potatoes.
mmm..roasted crispy potatoes would be a delicious accompaniment.
I have a confession to make. I saw and commented on this on Facebook and yesterday went out to buy all the ingredients to make this dish. My husband and I loved it and cant thank you enough for posting this delicious recipe! I will make it again for sure! I would give it 10 star if they were possible! thanks!!
Wow, thank you so much for sharing Claudia. I’m so glad you and your husband liked it so much!
WOW this looks like the perfect dinner! Such a delicious combo and healthy too!
Thanks so much Natalie. It’s super easy too 😉
Perfect light recipe for warmer weather! Yum!
Definitely. And also works for cooler months with heavier side dishes.
This combination looks so good! I have fresh rosemary in the garden too…
Lucky lady! I really need to plant an herb garden so I have fresh herbs when I make dishes like this. Rosemary is one of my favorites!
This looks so flavourful!
Thanks Jodi. Enjoy!
This looks great!
Thanks so much!
Tepenade is a GREAT way to dress up cod! I’ve never tried it with sundried tomatoes… that takes it to a whole ‘nother layer of flavah!
It sure does Catherine! Hope you give it a try soon!
Great idea! I need new ways to get my boys to eat fish. I’m going to try this one soon!
Thanks Erin! I sure hope the boys like it – please let me know!
I love this easy fish recipe Jessica! I make a similar Mediterranean baked fish dish, that always tastes delicious. I’ll have to make this for dinner one night when my daughter is out of the house, since she doesn’t eat fish 🙂 Yum!
Thanks so much EA! I’d love to know what you put in your Mediterranean baked fish dish. And I can’t wait to hear how your family (sans your daughter 😉 ) likes it!
This looks like a perfect lunch or dinner to me! I need to get on my fish consumption this week – so far I’m at zero!
Thanks Alisa, I hope you enjoy it – and get in those servings! – soon!
Such a great way to add flavor to fish! Pinning this for the next time my husband goes fishing.
Thanks so much Sarah! How fun your hubby will bring home fish he catches that you can make this with!
Dinner will be a hit when I make this! Can’t wait!
It sure will be! Enjoy!
I love cod! And this is a great recipe for it. I definitely want to make this for my family soon!
I’m so glad to hear that Christine! Please let me know if you give it a try!
To think that just a few years ago I wouldn’t even touch fish is just crazy, it’s such a staple in my diet now! This recipe looks perfect, I love a good Mediterranean style recipe.
That makes me so happy to hear! And good for you for giving fish a try and incorporating it into your diet. Hope you enjoy the recipe Amanda!
Yum! I love tapenade with fish like cod!
Thanks Mandy! Enjoy!
This sounds so delicious. Cod is one of my favorite fish, I love how versatile and mild it is. The tapenade sounds amazing to top it off! Can’t wait to add this to my menu rotation!
Thank so much Emily! I hope you and your family enjoy it.
Love the idea of adding a tapenade…especially with sun-dried tomatoes – YUM! Bet this would be fab on other types of fish too!
Thanks Kara. It’s so yummy and definitely good with other white fish as well! Hope you give it a try.