Delicate cod fillets nestle into a vivid tomato-garlic sauce and bake to silky tenderness in just 20 minutes. It’s a light, wholesome, deeply fragrant dinner, perfect with rice, potatoes, pasta, or a piece of crusty bread to catch every last spoonful of the pan juices.
Ingredients
- Cod fillet — 600 g (1 lb 5 oz)
- Ripe tomatoes — 3 (or about 400 g / 14 oz)
- Red onion — 1
- Garlic — 3 cloves
- Olive oil — 2 tbsp
- Lemon juice — 1 tbsp
- Dry white wine — 50 ml (3 tbsp), optional
- Paprika — 1/2 tsp
- Dried oregano — 1 tsp
- Capers or olives — 1 tbsp, optional
- Fresh parsley — 10 g (about 1/4 cup chopped)
- Lemon zest — 1/2 tsp, optional
- Salt and black pepper — to taste
Step-by-Step Instructions
- Preheat the oven to 400°F (200°C). Lightly grease a small baking dish with a little olive oil.
- Slice the tomatoes into rounds, cut the onion into thin half-moons, and slice the garlic. Arrange the tomatoes and onion in the dish, add half the oil, a pinch of salt and pepper, the oregano, and half the garlic, then toss to combine.
- Pat the cod dry with paper towels. Season with salt, pepper, paprika, and lemon zest, if using. Drizzle with lemon juice.
- Lay the cod over the bed of vegetables. Add the capers or olives, pour in the wine (or 50 ml / 3 tbsp water or stock), and drizzle with the remaining oil. Scatter the remaining garlic over the top.
- Bake for 15–18 minutes, until the fish turns opaque and flakes easily with a fork (internal temperature 125–131°F / 52–55°C).
- Rest for 3 minutes, finish with chopped parsley, and serve spooning the pan juices over the fish.
Nutrition per Serving
| Nutrient | Amount |
|---|---|
| Calories | 270 kcal |
| Protein | 32 g |
| Fat | 12 g |
| Carbohydrates | 8 g |
| Fiber | 2 g |
| Sugar | 5 g |
| Sodium | 520 mg |
| Cholesterol | 85 mg |
| Potassium | 900 mg |
What to Serve It With
- Fluffy mashed potatoes or roasted new potatoes
- Steamed rice, couscous, or quinoa
- Al dente pasta such as spaghetti or orecchiette
- Fresh cucumber and herb salad with olive oil
- Crusty baguette for mopping up the sauce
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Tips and Variations
- No wine: replace it with water plus 1 tsp lemon juice, or use vegetable stock.
- Different fish: haddock, pollock, whiting, or tilapia all work well. For a richer fish such as halibut, add 2–3 minutes to the baking time.
- For heat: add a pinch of chili flakes or a little fresh hot pepper to taste.
- Mediterranean touch: add a handful of Kalamata olives, or finish with basil or thyme.
- For maximum juiciness: don’t overbake; check for doneness 1–2 minutes before the minimum time.
- Using frozen fillets: thaw completely in the refrigerator and pat very dry before baking.
FAQ
- Can I use a different fish instead of cod? — Yes, haddock, pollock, whiting, or tilapia all work; just adjust the timing to the thickness of the fillet.
- What if I don’t have white wine? — Use water with lemon juice or vegetable stock; the flavor will still be fresh and full.
- Is frozen fish okay? — Yes, thaw it in the refrigerator and pat it dry thoroughly so the dish doesn’t turn watery.
- How do I know the fish is done? — The flesh flakes easily with a fork and has turned opaque; the internal temperature should read 125–131°F (52–55°C).
- How long does the cooked dish keep? — Up to 2 days in the refrigerator in an airtight container; reheat at 300–320°F (150–160°C) for 8–10 minutes.