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    Home

    Mediterranean Baked Black Cod (Sablefish)

    Last Updated: Dec 15, 2023 by Suzy Sakamoto · This post may contain affiliate links · 11 Comments

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    This Mediterranean Baked Black Cod (Sablefish) recipe is the ultimate catch for a quick dinner and ranks at the very top of my favorite sablefish recipes!

    With artichokes, olives, and sun-dried tomatoes, that create a juicy Mediterranean salad that compliments this juicy fish beautifully.

    This is a super easy dinner to put together that's full of healthy fats, and such a fun black cod without miso recipe!

    Black cod baked with olives artichokes red onion tomatoes feta on blue plate

    Black cod is one of my favorite fish. We love it in our household, and eat often here on the coast. And, although I love making the popular miso marinated recipe (my husband's dad is Japanese and we make miso fish regularly), I usually gravitate towards dishes full of good Mediterranean fats.

    Black cod recipe without Miso is hard to come by because of the rarity of this fish and of it's lack cod popularity. Though, one of my absolute favorite things is mezze platters or in other words, a table full of a variety of appetizers, olives, nuts, veggies, hummus, baba ghanouj and pita bread. This dish reminds me so much of a true Mediterranean mezze. Every bite is different and adventurous and can easily be adjusted to suit your palette.

    I've made this recipe 15-20 times now and still love it. It's a favorite in our house for an extremely fast weeknight dinner, but also when guests come over. It's my back pocket recipe to impress any guest! At this point, I've made it for every single family member, my cooking club gals, and other friends... and now they're all hooked!

    How can you not be? It's full of everything a Mediterranean diet teaches and preaches; good fats, good ingredients, and out of this world flavors. I knew it needed a permanent home here along with my other fish recipes asap!

    baked black cod with olives artichokes sundried tomatoes red onion and feta on blue plate

    Table of Contents

    • ABOUT BLACK COD / SABLEFISH
    • INGREDIENTS NOTES
    • HOW TO MAKE IT
    • SUBSTITUTIONS & MODIFICATIONS
    • EXPERT TIPS ON COOKING WITH BLACK COD
    • SERVING TIPS
    • STORAGE TIPS
    • FAQ
    • MORE FISH RECIPES
    • Baked Black Cod (Sablefish)

    ABOUT BLACK COD / SABLEFISH

    Sablefish is known for it's smooth buttery flavor that's hard to beat. It's incredibly high in heart-healthy omega-3s, and packed with just about your daily limit of vitamin D. Not to mention has plenty of B vitamins!

    When it comes to health benefits of fish, black cod ranks well above most fish including salmon and tuna for its protein and omega-3 content. Though if you’re a tuna fan, you have to try this Mediterranean-style Tuna ceviche that would be a great appetizer with this dish!

    If you're new to this fish, trust me, it's quite addicting and incredibly juicy and soft. I've served it many times to my guests and they all unanimously claim it to be their "Favorite Fish!".

    If you have more fish to work with, try this air fryer frozen fish recipe that's easy to make, and always turns out great!

    baked black cod with olives artichokes sundried tomatoes red onion and feta on blue plate

    INGREDIENTS NOTES

    Black Cod / Sablefish

    Using high quality black cod will ensure you're getting the most flavorful and nutritious filets. It's flaky, buttery smooth, and absolutely packed with nutrients.

    Where to get sablefish?

    I get Alaska Gold Seafood Black Cod to ensure quality is being met. The best part is, my fish shows up properly packaged at my door step within a day or two. Can't beat quality and convenience!

    The Toppings You'll Need

    Olives. Use any green olive or kalamata. I would stay away from black olives and pimento olives, they're not quite the right flavor for this dish. I suggest going for a pitted specialty olive, otherwise kalamata is great! Mixing olives is another good way to add variety to this dish.

    Artichokes. Because of the strong flavors that all the toppings provide, I prefer to use artichoke hearts that aren't marinated, and just packed in water.

    Sun-dried tomatoes, packed in oil. Using marinated sun-dried tomatoes add the absolute best flavor to this dish. You truly can't replicate it with dehydrated sun-dried tomatoes. Trust me, I've tried. Though it was still delicious!

    Red Onion. Red onion is a great compliment to all the amazing flavors happening in this dish.

    Fresh Lemon. The juicier the better, if the lemon seems to be on the dryer side, I'd grab another one as well.

    Garlic. Fresh, fresh, fresh!!! Always use freshly minced garlic instead of the pre-packed minced in order to get the right amount and flavor of garlic.

    Extra Virgin Olive Oil. Grab a good one and let's get to it! You'll need this for the fish and drizzling to coat your baking dish.

    Feta. This is what seals the deal for me on this dish. Feta adds a creamy factor that completements the dish so well.

    Parsley. I love to use it to brighten up the dish and add more color. It also adds a subtle added flavor, and who doesn't love fresh parsley?

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    HOW TO MAKE IT

    SUBSTITUTIONS & MODIFICATIONS

    This dish can easily be altered to your palette. Add or substitute ingredients you love!

    1. Olives. Swap out the green olives for kalamata, or a medley, or even black olives if you prefer those. My two personal favorites are kalamata and green olives, since they provide the most tang and added flavor.
    2. Sun-dried tomatoes. If you're looking for an alternative for these, then cherry tomatoes work wonderfully. The sun-dried tomatoes add so much more flavor to, but I'm sure cherry would be great as well.
    3. Red onion. Another great ingredient to use instead is shallots. They are easy to work with and would be a great substitution. If you're in a pinch, you can certain use yellow or white onions.

    EXPERT TIPS ON COOKING WITH BLACK COD

    1. Watch the doneness on the filet. Be sure to stay close to the oven and ready to test the fish as it nears the 12-14 minute mark.


    2. Keep the fillets about the same size so they cook are done at the same time. Otherwise, one may be done before the other, but thankfully this fish is forgiving in the sense that it will remain juicy!

    3. Be gentle when plating it. It will remain buttery after being cooked, so grab your fish spatula to transfer it in one piece.

    SERVING TIPS

    Serve it with just about any side you'd like. I've done rice, roasted potatoes, quinoa, air fryer butternut squash, and as-is for a low-carb phenomenal dinner. Black cod is full of good for you omega-3s, and because of its high fat content, I recommend a side that can be hardy and absorb all that good fat.

    Another note to keep in mind is to choose a side that won't overpower with the flavors in this recipe. For a salad suggestion, I love having Lebanese Taboulleh Salad for a fresh and light compliment.

    STORAGE TIPS

    Leftovers? Better eat up! Or store in the fridge in an airtight container for up to 2 days. Reheat on a skillet or in the microwave before enjoying again. I

    I like to double the recipe to ensure I have leftovers for lunch the next day! I can't pass up black cod two days in a row.

    FAQ

    Should I cover black cod in the oven?

    No! There's no need to cover your black cod. Black cod is extremely high in fat and doesn't typically suffer from becoming too dry and needing a cover to remain moist.

    Should I rinse fish before baking?

    Nope! This is another myth that you should entirely avoid. All you need to do is pat it dry using a disposable paper towel prior to coating it with oil and spices. Rinsing fish will spread germs around your kitchen sink and isn't a necessary step by any means. Make sure you purchased it from a reputable source.

    How do I reheat black cod?

    Reheat it in the oven, microwave, air fryer, or on a skillet. Black cod is extremely high in fat and can handle a second heating well. When reheating, keep in mind to reheat just until it's warmed through.

    MORE FISH RECIPES

    If you're looking for other fish recipes, you're in the right place. Try my flavorful healthy salmon pasta without cream or this rosemary parmesan crusted fish that I've served numerous times now, and it's always a hit!


    The best appetizer to pair alongside this dish, is this Tuna ceviche. It has similar flavor profiles and makes a big statement!

    For an original surf n' turf recipe, you've got to try this bacon wrapped fish, it's a super simple 3 ingredient recipe that's worth every bite!

    If you're looking for a side, one of the best and heathiest side dishes to serve with this recipe is this Mediterranean quinoa salad that I can't ever seem to get enough of.

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    I LOVE HEARING FROM YOU! When you make this dish, please RATE using the ⭐️stars in the recipe card, and COMMENT at the end of the page how you enjoyed this dish. I love to connect with you in the comments section.

    Make sure to share this recipe with others (there's an easy SHARE on FB button in the recipe card!) or post your picture on Instagram and tag @theperfecttide.

    Black cod baked with olives artichokes red onion tomatoes feta on blue plate

    Baked Black Cod (Sablefish)

    Get your oven on because this Baked Black Cod (sablefish) recipe is amazingly fast to whip together and the flavor is out of this world! The artichokes, olives, and sun-dried tomatoes create a juicy Mediterranean salad that works beautifully with this fish!
    5 from 16 votes
    Cuisine: Mediterranean, Pacific Coast, Seafood
    Course: Dinner
    Prep: 7 minutes minutes
    Cook: 15 minutes minutes
    Total: 22 minutes minutes
    Servings: 4 servings
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    Equipment

    • 1 baking dish 9x13

    Ingredients

    • 1 lb black cod filets
    • 2 tablespoon extra virgin olive oil
    • ½ teaspoon salt
    • ½ teaspoon black pepper
    • 1 cup artichoke hearts quartered
    • ½ cup green olives and/or kalamata olives, left whole
    • ⅓ cup sun-dried tomatoes packed in oil
    • ⅓ cup red onions sliced
    • 2 cloves fresh garlic, minced , large, or 3-4 medium
    • 1 teaspoon dried oregano , or 2 teaspoon fresh
    • 1 teaspoon aleppo pepper flakes or ¾ teaspoon red pepper flakes
    • 1 whole lemon , half for cooking, half for serving
    • ¼ cup feta to garnish
    • 3 tablespoon chopped parsley to garnish

    Instructions

    • Preheat the oven to 400°F.
    • In a baking dish, drizzle half of the olive oil and set aside.
    • Coat the sablefish fillets with the rest of the oil completely and place them in the dish. Then top them with salt and pepper.
    • Sprinkle the artichokes, olives, sun-dried tomatoes, and red onions around the fish. Try to distribute the toppings as evenly as possible.
    • Then sprinkle fresh garlic, dried oregano, and aleppo pepper over the fish and toppings. Add more as needed,
    • Squeeze half of a lemon over the entire dish and bake until the fish is flaky and reads 145°F. Typically takes 15-20 minutes, depending on the size of your filets. Check the fillets at 12 minutes.
    • Once the dish is out of the oven, garnish with crumbled feta and chopped parsley to serve.

    Video

    Notes

    Black cod is a forgiving fish and can handle being overbaked. That said, fish fillets aren't always created equal. The tail fillet will cook faster than the belly. Watch the time closely to ensure you cook it perfectly. Check the fish at 12-15 minutes, either for a fork test or food thermometer, to ensure it reaches 145F.
    Serve with rice, roasted potatoes, quinoa, couscous, or pasta! It's great with just about any lightly seasoned side.
    Store any leftovers in an airtight container in the fridge for up to 2 days. It's always best to eat seafood by the next day for optimal freshness.
     
    Please rate and comment (at the end of the page) if you loved this recipe!
    Keywords: 20 minute meals, black cod, sablefish recipe

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    Reader Interactions

    Comments

      5 from 16 votes (10 ratings without comment)

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    1. Gina

      March 31, 2023 at 11:36 am

      5 stars
      My family and I were lucky enough to have this dish prepared for us by the chef, herself! It is officially now our favorite fish recipe. I'm making it tonight on my own - I'm so excited to get to eat it again!!!

      Reply
    2. Brittany

      August 20, 2023 at 7:41 am

      5 stars
      This recipe was delicious and super simple to make. My two little who normally won’t touch fish both devoured their whole serving! Definitely going to become a staple!

      Reply
      • Suzy Sakamoto

        August 21, 2023 at 10:31 am

        I'm so glad your kiddos like it :).

        Reply
    3. Alejandro D

      December 14, 2023 at 4:58 pm

      5 stars
      Awesome recipe. Stuck to the recipe for the most part. I substituted what I had on hand. Made it with lime and fresh diced tomatoes, smoked paprika and added herb roasted baby potatoes as a side. It was delicious. Definitely a keeper. Thanks.

      Reply
      • Suzy Sakamoto

        December 14, 2023 at 9:13 pm

        Hi Alejandro! Thank you for letting me know you enjoyed it. It’s one of my absolute favorites :). - Suzy

        Reply
    4. Mei

      January 26, 2024 at 5:27 pm

      This was absolutely delicious and has become a family favorite!! I love the easy prep, and the smell while it’s cooking is heavenly. Will make again!

      Reply
    5. Ryan H

      May 16, 2024 at 5:37 pm

      5 stars
      Delicious. 20 minutes was about perfect. Even my toddler liked it. This recipe is a keeper.

      Reply
      • Suzy Sakamoto

        May 16, 2024 at 9:51 pm

        So glad to hear that, Ryan! Thank you for taking the time to leave such a lovely comment. My toddlers eat this faster than chicken :).
        -Suzy

        Reply
    6. Laura Williams

      May 21, 2024 at 2:46 pm

      5 stars
      This was so delicious and easy. My husband said, “this is company worthy.” Thank you!

      Reply
      • Suzy Sakamoto

        May 22, 2024 at 1:01 pm

        So sweet, thank you Laura and her husband!

        Reply
    7. Adrian Allen

      May 31, 2024 at 8:23 pm

      5 stars
      Delicious! Prepared as written, served to rave reviews!

      Reply

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    seafood blogger in the pacific northwest

    Hi, I'm Suzy! Welcome to my Pacific Coast kitchen!

    Here you will find authentic Mediterranean recipes and a variety of fresh seafood recipes that are easy to achieve, feature fresh ingredients, and are packed with flavor! Growing up on the Mediterranean I cherish our current catch-and-cook lifestyle, and my seafood recipes are tested, perfected, and easy to re-create! Subscribe to get them via email, and in the meantime you can Shop My Kitchen!

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    seafood blogger in the pacific northwest

    Hi, I'm Suzy! Welcome to my Pacific Coast kitchen!

    Here you will find authentic Mediterranean recipes and a variety of fresh seafood recipes that are easy to achieve, feature fresh ingredients, and are packed with flavor! Growing up on the Mediterranean I cherish our current catch-and-cook lifestyle, and my seafood recipes are tested, perfected, and easy to re-create! Subscribe to get them via email, and in the meantime you can Shop My Kitchen!

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