Mediterranean Baked Cod

I go crazy for this baked cod dish because not only is it fun to make, but it’s fun to eat and so flavorful. You assemble each cod filet in a parchment paper packet that seals in all the moisture and flavor. When I was little, my mom and I made a similar version of this together, and I’ve enjoyed the idea since. 

I recommend good bread to soak up all the lemony liquid made from cooking the baked cod in parchment paper. Rosemary and lemon are the main flavors here and you can use fresh or dried rosemary.  Capers add a salty, briny flavor that goes perfectly with fish. When I serve this baked cod dish, I give each person a cod packet on their plate, unopened. This way, they get to open it themselves to reveal the beautiful fish. It also keeps all the heat and moisture inside until you’re ready to eat. Enjoy this with any boiled or sauteed greens and a glass of white wine. You will feel like you’re sitting on the Mediterranean Sea soaking up the sun! 

You can tie up the parchment paper with kitchen twine but if you don’t have any, like I didn’t, go watch this video on how to fold the parchment paper into an airtight packet for perfect baked cod.

Watch Exactly How To Fold the Parchment Paper Here!


Mediterranean Baked Cod

Mediterranean Baked Cod

5 from 2 votes
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4
Calories 308 kcal


  • 4 cod filets (1 1/2 lbs total)
  • 1/2 tsp salt
  • 1/2 cup lemon juice
  • 1 tbsp Dijon mustard
  • 2 onions, sliced thin
  • 2 fresh tomatoes, diced
  • 2 cloves garlic, minced
  • 1/4 cup capers, drained
  • 1/2 tsp pepper
  • 2 tbsp rosemary, dried or fresh
  • 1/4 cup extra virgin olive oil 


  • Preheat oven to 350 degrees F. Sprinkle salt on cod filets.
  • Whisk together lemon juice and mustard in a small bowl.
  • Prepare 4 pieces of parchment paper as done in video.
  • Put a small handful of onions near the middle of the parchment paper, next to the fold. Place a cod filet on top. Repeat for each filet.
  • Layer chopped tomatoes, onion, minced garlic, capers, pepper, and rosemary on top of each cod filet.
  • Spoon on 1/4 of the lemon/mustard mixture and a Tablespoon of olive oil on each filet.
  • Close packet by folding edges and overlapping as done in the video.
  • Bake at 350 F for 15 minutes for perfectly flaky fish.


Calories: 308kcalCarbohydrates: 11gProtein: 32gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 73mgSodium: 733mgPotassium: 986mgFiber: 3gSugar: 5gVitamin A: 632IUVitamin C: 27mgCalcium: 62mgIron: 1mg
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About the Author: Bill Bradley, R.D.
Bill’s passion is to live and teach the principles of good food, generosity, and how to open our hearts while we take care of ourselves and others. More →


  1. Cassandre February 28, 2023 at 11:57 am - Reply

    5 stars
    This was surprisingly very delicious!

  2. Lori Russell January 8, 2019 at 2:43 pm - Reply

    Can you make this recipe with haddock fillets rather than cod?

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