Cod is a staple in Mediterranean cuisine and a great choice when following a Mediterranean diet.
It’s full of lean protein and other vitamins and minerals, whilst being low in fat.
In this roundup, we’re diving into Mediterranean-inspired recipes that showcase cod’s ability to shine in a variety of dishes.
Italian Salt Cod (Baccalà) and Porcini Tagliatelle
This traditional dish from Abruzzo combines the rich flavors of salt cod (baccalà) and porcini mushrooms.
The addition of cloves, nutmeg, and lemon zest adds some really nice flavors.
Serve it hot, garnished with a little extra parsley for a final touch of color and freshness. It’s a true taste of Abruzzo that’s sure to delight your palate!
Mediterranean Cod with Spinach and Artichokes
This Mediterranean-inspired Alaska cod dish is a flavorful and healthy way to elevate your weekly fish meals.
Tender cod fillets are paired with a vibrant mix of spinach, artichokes, and grape tomatoes, all brought together with a bright lemon butter sauce.
For an alternative one-pan method, layer the seasoned cod over the vegetable mixture in a baking dish, coat everything with the lemon butter sauce, and bake until tender.
This dish is versatile and easy to customize. Serve it as a light main course with crusty bread or alongside your favorite grain.
Psari Plaki (Greek Baked Fish with Onions and Tomatoes)
Psari Plaki is a classic Greek dish featuring flaky white fish baked with a rich tomato-onion sauce and Mediterranean spices.
Perfect for a special occasion or a wholesome weeknight meal, this dish embodies the vibrant flavors of the Mediterranean.
To make Psari Plaki, marinate your fish fillets in a blend of lemon juice, oregano, salt, and pepper.
Meanwhile, prepare the sauce by sautéing onions and garlic in olive oil until caramelized, then simmering with crushed tomatoes, oregano, chili flakes, parsley, and a splash of white wine for depth.
Once the sauce has thickened, layer it over the fish in a baking dish, sprinkle with Kalamata olives, and bake until the fish is tender and flaky.
Spaghetti with Baccalà Alla Ghiotta: A Sicilian Classic
Spaghetti with Baccalà Alla Ghiotta is a delicious Sicilian dish that brings together the robust flavors of salt cod, tomato sauce, and Mediterranean staples like capers and olives.
This dish reflects the culinary traditions of Southern Italy, where seafood and pasta reign supreme.
With its rich flavors and rustic appeal, Spaghetti with Baccalà Alla Ghiotta is perfect for seafood lovers and those eager to explore authentic Sicilian cuisine.
Fish en Papillote
Fish en Papillote may sound fancy, but it’s one of the simplest and most flavorful ways to prepare fish.
This classic French technique involves baking fish and vegetables in a parchment paper pouch, allowing the ingredients to steam in their own juices.
For this recipe, opt for firm white fish like cod, halibut, or snapper. Begin by layering asparagus on one half of a parchment sheet, placing the fish fillet on top, and garnishing with garlic, capers, and fresh thyme.
Arrange cherry tomatoes, yellow squash, and olives around the fish, then drizzle with olive oil and white wine for a Mediterranean touch. Top with a slice of lemon before sealing the parchment tightly to prevent leaks.
Whether you’re hosting or craving a quick dinner, Fish en Papillote offers endless customization with vegetables, herbs, or even a sprinkle of feta.
Mediterranean Baked Fish with Artichokes and Olives
This Mediterranean Baked Fish is an easy yet delicious dish, showcasing flaky white fish nestled in a flavorful tomato basil sauce and topped with artichokes, olives, capers, and feta.
To start, sauté garlic and onion in olive oil until fragrant, then add tomatoes, basil, and seasoning. Arrange the fish fillets over the simmering sauce, sprinkling them with feta cheese.
Surround the fish with artichoke hearts, chopped tomatoes, and lemon slices, then scatter olives and capers for added tang.
With its vibrant ingredients and simple preparation, Mediterranean Baked Fish is sure to become a household favorite.
Insalata di Baccalà (Classic Italian Cod Salad)
Insalata di Baccalà, or Italian Salt Cod Salad, is a traditional dish often prepared during Lent.
Simple yet flavorful, it features tender, flaky salt cod combined with fresh parsley, garlic, and extra virgin olive oil.
This dish highlights the essence of Italian cooking—minimal ingredients, maximum flavor.
Baked Cod with Olive Relish
Baked cod with olive relish is a simple yet flavorful dish that highlights the natural tenderness of cod paired with a zesty, briny topping.
The cod is coated in a light breadcrumb crust, baked to flaky perfection, and topped with a relish of green olives, lemon juice, and fresh parsley.
Whether served with a side of roasted vegetables, quinoa, or fresh bread, this recipe is a versatile and healthful way to enjoy seafood at its finest.
Pan-Fried Cod with Chorizo, Peas, and Leeks
Pan-fried cod with chorizo, peas, and leeks is a delightful dish that combines the mild, flaky texture of cod with the bold, smoky flavors of chorizo.
Sweet peas and buttery leeks add balance, creating a vibrant and satisfying meal that’s ready in just 20 minutes.
This dish is perfect for showcasing the fresh flavors of spring with a hint of Spanish flair.
Psarosoupa (Greek Fish Soup with Vegetables and Lemon)
Psarosoupa is a comforting and nutritious Greek fish soup, combining tender fish, fresh vegetables, and a tangy lemon broth, making it a perfect meal for any time of year.
The recipe starts with a base of sautéed onions, garlic, carrots, and celery, enhanced with parsley and lemon zest to create a fragrant broth.
Potatoes are added for a hearty touch, and the soup is simmered until the vegetables are tender. Fresh fish, such as sea bream or cod, is seared lightly before being simmered gently in the broth, ensuring a flaky, delicate texture.
Served with a drizzle of olive oil and a sprinkle of parsley, Psarosoupa is best enjoyed with crusty bread to soak up its flavorful juices.
Baked Cod with Tomato Sauce and Capers
Baked cod with tomato sauce and capers is a classic dish with tender cod loin nestled in a tangy tomato sauce.
It’s complete with capers, fresh thyme, rosemary, and lemon zest.
Serve it with green beans, crispy potatoes, or even pasta to complete the meal. You can also use other white fish like pollock, hake, or haddock depending on what you have on hand.
Whether you’re looking for a nutritious dinner or a flavorful way to enjoy fish, this baked cod with tomato sauce and capers is a surefire way to impress at the table.
Cod Pomodoro with Asparagus
Cod Pomodoro with Asparagus is a delightful Italian-inspired dish that brings together the mild, flaky texture of cod with a vibrant tomato and asparagus sauce.
Diced tomatoes and heavy cream are added to create a rich, velvety base. Bite-sized asparagus pieces are then mixed into the sauce for a fresh, tender crunch.
The dish is ready in just 20 minutes, making it an excellent choice for busy weeknights.
This elegant yet simple dish is perfect for impressing guests or enjoying a wholesome family meal.
Panko Baked Cod
Panko Baked Cod offers a crispy, flavorful option for a quick and healthy meal. This recipe pairs flaky cod with a buttery breadcrumb topping infused with garlic, paprika, and Italian herbs.
Dijon mustard serves as a tangy base, helping the breadcrumbs stick to the fish and adding some extra flavor.
Roasted vegetables, a fresh salad, or even a light pasta dish pair perfectly with this dish.