Mediterranean Cod and Tomato Rice Casserole
Mediterranean cod rice casserole turns simple cod fillets, rice, tomatoes, olives, spinach, lemon, and feta into a bright one-dish dinner. The rice bakes right in the broth, so it soaks up garlic, oregano, tomato juices, and salty olive flavor while the cod stays tender and flaky.
This is the kind of healthy dinner that feels fresh but still fills you up. Cod brings lean protein, tomatoes and spinach add color and nutrients, and feta gives just enough creamy saltiness to make every bite taste complete.
Why You’ll Love This Recipe
- Fresh Mediterranean flavor: Lemon, oregano, garlic, olives, and feta make the whole dish taste bright and savory.
- Comforting texture: The rice turns tender and juicy while the cod flakes softly over the top.
- Easy clean up: Everything bakes in one dish with very little active cooking.
- Great for busy nights: The oven does most of the work while the rice absorbs the broth and tomato juices.
Fabian’s Budget and Health Tip: Use frozen cod fillets when they are on sale, then thaw them overnight in the fridge and pat them very dry. You can also use frozen spinach instead of fresh. Squeeze out the extra water first so the rice stays fluffy, not soupy.
Ingredients (Serves 4)
- 1 1/2 cups long grain white rice (300 g), rinsed until the water runs mostly clear
- 2 cups cherry tomatoes (300 g), halved
- 1/2 cup pitted olives (75 g), sliced
- 4 packed cups fresh spinach (120 g), roughly chopped
- 2 1/2 cups vegetable broth (600 ml), warm
- 3 garlic cloves (9 g), finely minced
- 1 lemon (about 60 g), zested and juiced
- 2 teaspoons dried oregano (2 g)
- 2 tablespoons olive oil (30 ml)
- 1 teaspoon kosher salt (6 g), divided
- 1/2 teaspoon black pepper (1 g), divided
- 1 1/4 pounds cod fillets (565 g), cut into 4 portions
- 3/4 cup crumbled feta (115 g)
Step-by-Step Instructions
1. Heat the Oven
Place a rack in the center of the oven and heat it to 400°F (200°C). Lightly oil a 9 by 13 inch baking dish (23 by 33 cm). A glass or ceramic dish works well because it holds steady heat.
2. Build the Tomato Rice Base
Add the rinsed rice, cherry tomatoes, olives, spinach, warm broth, garlic, lemon zest, oregano, olive oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper to the baking dish. Stir until the rice sits in an even layer and the spinach is tucked into the broth. The dish should look full and colorful, with the tomatoes floating near the top.
3. Bake the Rice Until Nearly Tender
Cover the dish tightly with foil and bake for 35 minutes. When you pull it from the oven, lift the foil carefully because hot steam will rush out. The rice should look plump around the edges, the tomatoes should look soft and slightly collapsed, and your kitchen should smell like garlic, oregano, and warm tomato broth.
4. Add the Cod and Feta
Stir the rice gently from the edges toward the center. If the rice looks dry before it is tender, splash in 1/4 cup hot broth (60 ml). Pat the cod dry, then season it with the remaining 1/2 teaspoon salt, remaining 1/4 teaspoon pepper, and 1 tablespoon lemon juice (15 ml). Nestle the cod into the rice and scatter the feta over the top.
5. Bake Until the Cod Flakes
Cover again and bake for 10 minutes. Remove the foil and bake for 5 to 8 minutes more, until the cod turns opaque and flakes easily with a fork. The feta should look soft and creamy, and the rice should be tender with a little glossy tomato broth clinging to each grain.
6. Rest and Finish with Lemon
Let the casserole rest for 5 minutes before serving. This short rest helps the rice settle and keeps the cod juicy. Spoon the tomato rice into bowls, place a piece of cod on each serving, and finish with the remaining lemon juice to brighten the olives and feta.
Expert Troubleshooting and FAQs
Why is my rice still firm?
The dish may need a little more liquid or a few more minutes. Add 1/4 cup hot broth (60 ml), cover the dish tightly, and bake for 5 to 10 minutes more. Rice should taste tender but not mushy.
Why did my cod turn dry?
Cod cooks fast, especially in a hot oven. Add it only after the rice is nearly tender. Pull the casserole from the oven as soon as the fish is opaque and flakes with gentle pressure.
Can I use frozen cod?
Yes. Thaw it in the fridge, then pat it very dry with paper towels. Extra surface moisture can water down the rice and make the fish steam instead of bake gently.
Can I use brown rice instead of white rice?
Brown rice needs much more liquid and time, so it is not a simple swap here. If you want to use it, choose par cooked brown rice and check the package for liquid needs before baking.
Can I make this casserole ahead?
You can rinse the rice, chop the tomatoes, slice the olives, mince the garlic, and crumble the feta earlier in the day. For the best cod texture, bake the dish fresh and add the fish near the end as written.
Estimated Nutritional Facts
These numbers are rough estimates per serving and will change based on the exact cod, feta, olives, and broth you use.
- Calories: about 535
- Protein: about 34 g
- Carbs: about 60 g
- Fats: about 18 g
Mediterranean Cod and Tomato Rice Casserole
Ingredients
- 1 1/2 cups long grain white rice (300 g), rinsed until the water runs mostly clear
- 2 cups cherry tomatoes (300 g), halved
- 1/2 cup pitted olives (75 g), sliced
- 4 packed cups fresh spinach (120 g), roughly chopped
- 2 1/2 cups vegetable broth (600 ml), warm
- 3 garlic cloves (9 g), finely minced
- 1 lemon (about 60 g), zested and juiced
- 2 teaspoons dried oregano (2 g)
- 2 tablespoons olive oil (30 ml)
- 1 teaspoon kosher salt (6 g), divided
- 1/2 teaspoon black pepper (1 g), divided
- 1 1/4 pounds cod fillets (565 g), cut into 4 portions
- 3/4 cup crumbled feta (115 g)
Instructions
- 1. Heat the Oven. Place a rack in the center of the oven and heat it to 400°F (200°C). Lightly oil a 9 by 13 inch baking dish (23 by 33 cm). A glass or ceramic dish works well because it holds steady heat.
- 2. Build the Tomato Rice Base. Add the rinsed rice, cherry tomatoes, olives, spinach, warm broth, garlic, lemon zest, oregano, olive oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper to the baking dish. Stir until the rice sits in an even layer and the spinach is tucked into the broth. The dish should look full and colorful, with the tomatoes floating near the top.
- 3. Bake the Rice Until Nearly Tender. Cover the dish tightly with foil and bake for 35 minutes. When you pull it from the oven, lift the foil carefully because hot steam will rush out. The rice should look plump around the edges, the tomatoes should look soft and slightly collapsed, and your kitchen should smell like garlic, oregano, and warm tomato broth.
- 4. Add the Cod and Feta. Stir the rice gently from the edges toward the center. If the rice looks dry before it is tender, splash in 1/4 cup hot broth (60 ml). Pat the cod dry, then season it with the remaining 1/2 teaspoon salt, remaining 1/4 teaspoon pepper, and 1 tablespoon lemon juice (15 ml). Nestle the cod into the rice and scatter the feta over the top.
- 5. Bake Until the Cod Flakes. Cover again and bake for 10 minutes. Remove the foil and bake for 5 to 8 minutes more, until the cod turns opaque and flakes easily with a fork. The feta should look soft and creamy, and the rice should be tender with a little glossy tomato broth clinging to each grain.
- 6. Rest and Finish with Lemon. Let the casserole rest for 5 minutes before serving. This short rest helps the rice settle and keeps the cod juicy. Spoon the tomato rice into bowls, place a piece of cod on each serving, and finish with the remaining lemon juice to brighten the olives and feta.
