Mediterranean Baked Black Cod (Sablefish)
This Mediterranean-style baked black cod recipe is packed with nutritious ingredients, like tomatoes, peppers, olives, and fresh herbs. It’s buttery-soft, flavourful, and super easy to make.
While I have yet to post a black cod (sablefish) recipe on my blog, it actually happens to be one of my favourite fish varieties!
I often purchase it for special occasions (or when it’s on sale) because it has SUCH a beautiful and luxurious taste and texture. That said, this recipe is perfect for a healthy weeknight dinner!
This baked black cod recipe is a super simple, yet flavourful way to cook sablefish in the oven. It’s only 10 ingredients and packed with Mediterranean flavours!
As a dietitian, I’m happy to share that black cod has plenty of nutrition benefits (covered below). This dish is also a great source of veggies, and I’ve included some serving ideas for making this recipe a complete meal as well. Enjoy 🙂
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Ingredients Needed
All you need to make this baked black cod recipe are 10 simple, nutritious ingredients:
- black cod (sablefish)
- bell pepper (red, orange, or yellow)
- tomatoes (small variety, like cherry or pearl)
- green olives
- black olives
- garlic
- olive oil
- lemon
- fresh parsley
- fresh basil
Full ingredient measurements and detailed instructions are located in the recipe card at the bottom of this post!
Recipe Modifications & Ingredient Swaps
- You could try making this recipe with a different type of fish, like regular cod, halibut, or even salmon. Please note that cooking times may differ depending on the type of fish and on the thickness of the cut! A quick Google search for cooking your specific fish variety should do the trick 🙂
- Feel free to use only one type of olive here, instead of both green and black (if desired). My personal preference would be to go for the green ones!
- If you want to try adding some chopped shallots or onions, that would likely work well too.
What To Serve This Recipe With
As this sablefish recipe is a delicious mix of protein, healthy fats, and fiber-rich veggies, I would recommend serving it with a type of starch to make a complete meal! Some ideas:
Black Cod (Sablefish) Nutrition Benefits
This tasty, buttery-soft fish is a great source of complete protein and healthy fats, including omega-3s.
Black cod is also a rich source of vitamins and minerals, like:
- vitamin B12
- vitamin B6
- magnesium
- iron
- calcium
More Healthy Seafood Recipes
- Mediterranean Canned Mackerel Pasta
- Almond Herb-Crusted Cod
- Poached Halibut With Tomato Coconut Curry
- Baked Miso Maple Ginger Salmon
- Sheet Pan Cod Dinner With Veggies
Did you give this Mediterranean Baked Black Cod (Sablefish) Recipe a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Mediterranean Baked Black Cod (Sablefish)
Ingredients
- 1 pound black cod fillets (450g; cut into 4 pieces)
- 1 large bell pepper, cored + chopped (red, orange, or yellow)
- 1 cup cherry tomatoes, halved
- 5 large green olives, pitted + diced (I used Gordal)
- 8 small black olives, pitted + diced (I used Hojiblanca)
- 2 large cloves garlic, minced
- 1/4 cup parsley, chopped
- 2 Tbsp olive oil
- 1 lemon, juice only
- Salt + pepper, to taste
- Fresh basil, chopped (to garnish)
Instructions
- Preheat oven to 400F.
- Place sablefish fillets in a large baking dish.
- In a large bowl, toss together the peppers, tomatoes, olives, garlic, parsley, olive oil, lemon juice, salt, and pepper.
- Pour vegetable mixture over top of fish fillets. Spread out evenly so that the fish is visible and the vegetable mixture surrounds it. Season fish with additional salt and pepper.
- Place baking dish in the oven for about 20 minutes, or until desired doneness (for the fish).
- Remove from oven and garnish with fresh basil. See notes for some serving ideas!
Notes
- whole grains, like quinoa, farro, millet, or brown rice
- boiled or roasted potatoes (I love using mini ones!)
- pasta (the veggie mixture would make great, light sauce!)
- Leftover fish should be eaten within 1-3 days of cooking
- Store in an airtight container in the fridge
- Leftovers can easily be reheated in the microwave or in the oven!
- You could try making this recipe with a different type of fish, like regular cod, halibut, or even salmon. Please note that cooking times may differ depending on the type of fish and on the thickness of the cut! A quick Google search for cooking your specific fish variety should do the trick 🙂
- Feel free to use only one type of olive here, instead of both green and black (if desired). My personal preference would be to go for the green ones!
- If you want to try adding some chopped shallots or onions, that would likely work well too.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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24 Comments on “Mediterranean Baked Black Cod (Sablefish)”
I made this for dinner this evening and it was delicious!! The marinated veggies lent such a wonderful flavor to the dish, and the cod was melt in your mouth!! Thank you so much for this yummy and healthy dish. I will be following you!!
Hi Cheryl! Aw thank you so much for taking the time to leave this kind review. It’s so very appreciated!
I’m so happy to hear you enjoyed this one, and thank you for the follow!! I hope you find plenty of other easy recipe inspiration on here. I can’t wait to see what you try next 🙂
Lovely meal! Quick and easy too!
Thank you so much for leaving a review, Kathy!! Much appreciated. I’m so happy to hear you enjoyed it 🙂
I’m considering adding artichoke hearts (my wife loves them). Do you think this would be a good addition? Any suggestions on when to add them? (I’m thinking of just throwing them in with the rest of the veggie base.) looking forward to this for dinner tonight, as it looks beautiful, and I’m certain it will be delicious!
Thanks for your question, Jeremy! Oh I think artichoke hearts would be delicious and pair perfectly with these flavours. Agreed – I would think to add them with the rest of the veggies too. I hope you and your wife enjoy this one 🙂
It was delicious! I knew my wife would enjoy it, but I’m such a “comfort food” addict (and have the waistline to prove it) I was super pleased to find it was something I thoroughly enjoyed as well. Being from the Pacific Northwest, we have an abundance of white fish that o catch regularly (rockfish, lingcod, and seasonal halibut and sablefish) which I think will all do well with this recipe.
That’s so great to hear, Jeremy! So happy you both were able to enjoy this one. I’m from the PNW too, and totally agree that this dish would work great with a variety of fish!! I’ve got plenty of seafood recipes if you’re looking for anymore inspiration HERE – I’d love to know if you give any a try 🙂
Excellent complex flavors and easy to assemble. Great way to use farmers market produce. I added some shrimp for fun. Brava & thanks for the great recipe!
Hi Magda! Thank you so much for taking the time to leave a review. It’s so appreciated! I’m so happy to hear you enjoyed this one. The shrimp addition sounds delightful, too!!
WONDERFUL recipe for sablefish!!
Thank you so much for taking the time to leave a review, Gwenn! I’m so happy to hear you enjoyed this one 🙂
This looks great and I’m trying it tomorrow. Do you know the calories?
Hi Gina! Thank you so much. I hope you enjoy this one 🙂
Unfortunately I don’t count calories so I don’t know off hand. If you’d like, you can enter the recipe into an online nutrition calculator like MyFitnessPal to get an estimate!
Delicious. I heated in the oven first a small cast iron Le Creuset fish pan, once it was super hot – I plopped in the fish coated in olive oil skin side down to get a little sear.
Then I added a splash of wine white which quickly reduced.
Following those 2 quick steps I added the rest of the mixture.
A lovely & slightly “fancy” yet simply healthy dish!
Thanks, Carrie, I will keep this one! Cheers!
This all sounds so delicious, Kimberly!! Thank you so much for sharing your experience and your modifications. Your review and kind words are so appreciated! I’m so happy to hear you enjoyed this fancy, yet simple dinner 🙂
Made this tonight. And oh wow. Sooooo good. We only had jalapeno stuffed green olives, so we used them. Also put a little feta cheese on top. Had it with angel hair pasta. So so good. Thank you for this delicious and healthy recipe!
Thank you so much for taking the time to leave a review, Kim! It’s so appreciated :). Ah this all sounds SO good – angel hair is my absolute favourite. I’m sure the jalapeno stuffed olives + feta cheese were a perfect addition, too!!
Easy, tasty and very pretty too. Thanks!!
I’m so happy to hear that, Cheryl!! Thank you so much for taking the time to leave a review. It’s so appreciated! Happy holidays 🙂
Highly disappointing that an RD would not include actual nutritional data (calories, carb, fiber, protein, etc) with her recipes. I had looked forward to signing up for your recipes but will not since you don’t see fit to provide this information. I look for recipes that save me time, as well as provide nutritious and delicious meals. If I have to calculate the nutrition I’m not saving time.
Hi Teri,
I’m sorry that you feel that way, but the reason I don’t include them is intentional. From both my professional and personal experience, I’ve seen SO many people damage their relationships with food and their bodies by focusing on the numbers of calories and macronutrients. I couldn’t tell you the number of women I’ve spoken to who’ve struggled with this and it absolutely breaks my heart. And for anyone who has recovered from disordered eating, these numbers can be really triggering (I’ve had many women thanking me for not including them). I believe that food is one of life’s greatest joys and I find that focusing on the numbers can really take away from that.
While it may seem counterintuitive, I know so many dietitians who practice similarly and who focus more on intuitive eating. In fact, many of the dietitian bloggers I follow do not include the nutrition facts in their recipes either.
Despite not having a nutrition breakdown, I promise you that all of my recipes are made with balanced nutrition in mind. They focus on whole food ingredients, packing in tons of veggies, micronutrients, healthy fats, fiber, protein, antioxidants and other beneficial plant compounds. Just because I don’t include the numbers, doesn’t mean that they aren’t there.
I understand that this approach may not resonate with you (and that’s ok!), but I hope that you can understand where I’m coming from too ❤️
Intuitive eating led to me being obese and having insulin resistance. I have now lost 40 pounds and my A1C is 5.7. So I still have a ways to go. Looking at nutritional values on labels and recipes (as recommended by the RDs I am working with) has been a lifesaver. I guess people like me don’t count, eh? You could provide the information as a separate link and then leave the choice to read the info up to the individual.
That’s awesome, Teri! I’m so happy to hear that this has worked for you.
I never said that people like you don’t count. I have millions of visitors to my website, and it is unfortunately impossible to create content for everyone. As you mentioned, there ARE RDs that take a different approach and perhaps their recipes are a better fit for you!
That said, I understand that for certain medical reasons the information is helpful (just like how for others it is the opposite of helpful). Finding that balance on my site is a constant struggle and I will definitely take your suggestion into consideration.