This post may contain affiliate links. Please see my disclosure policy.

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.

A serving of baked black cod with tomatoes, peppers, and olives in a white bowl.

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 🙂

Healthy Seafood Dinners Ebook

Enjoy this recipe? You will love my 118-page eCookbook of 50 easy, delicious, and nutritious seafood dinner recipes. Get instant access from your phone, tablet, or computer – ad-free!

View Details
Recipe ingredient flatlay on a wood cutting board.

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

  1. 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 🙂
  2. 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!
  3. If you want to try adding some chopped shallots or onions, that would likely work well too.
Chopped tomatoes, peppers, olives, and herbs in a large white mixing bowl.

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:

  • 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!)
Baked black cod with tomatoes, peppers, and olives in a white baking dish.

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
A serving of baked black cod with tomatoes, peppers, and olives in a white bowl.

More Healthy Seafood Recipes

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)

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. Perfect for a healthy weeknight dinner!
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
A serving of baked black cod with tomatoes, peppers, and olives in a white bowl.
Print Pin
5 from 36 votes
Leave a Review

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

*SERVING IDEAS: 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:
  • 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!)
 
*LEFTOVERS:
  • 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!
 
*RECIPE MODIFICATIONS:
  • 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.

Nutrition

As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.

Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.

Course: Main Course
Cuisine: Mediterranean
Diet: Gluten Free, Low Lactose
Keyword: baked, black cod, sablefish
Author: Carrie Walder

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!

Pin it for later:

Pinterest graphic for a mediterranean baked black cod (sablefish) recipe.

You'll Also Love

This post may contain affiliate links. Please see my disclosure policy.