Mediterranean Baked Cod with Tomatoes, Capers & Olives

Method

1. Step 1: Position rack in center of oven and preheat to 200°C (400°F). Pat cod fillets dry with paper towels and season flesh side generously with salt and pepper. Let rest 5 minutes to come to room temperature.

2. Step 2: Heat olive oil in a 12-inch oven-safe skillet (cast iron ideal) over medium-high heat until shimmering. Place cod skin-side up and sear without moving for 3-4 minutes until golden crust forms—listen for gentle sizzle, avoid high-pitched popping that indicates heat too high.

3. Step 3: Flip cod carefully with spatula (skin should release cleanly). Arrange cherry tomatoes cut-side up around fillets, scatter garlic slices and capers between pieces. Distribute olive halves among tomatoes.

4. Step 4: Pour white wine around the pan edges (not directly over fish—it will splatter). Scatter oregano sprigs over vegetables. Transfer skillet to preheated oven.

5. Step 5: Bake 12-14 minutes until cod flesh flakes easily when pressed and internal temperature reaches 63°C (145°F) on instant-read thermometer inserted thickest part.

6. Step 6: Remove from oven. Squeeze lemon juice over everything, then zest lemon directly onto sauce. The residual heat will輕度 wilt oregano. The tomatoes should be burst and jammy, sauce should be emerald-green from olive oil and herb mingling.