Mediterranean Baked Cod
Simmered in a rich tomato sauce with fresh herbs and salty capers, this Mediterranean baked cod is a rich and flavourful one-pan meal that is quick and easy to prepare; perfect for a healthy weeknight meal.
I haven’t always been a fan of fish, in fact, I used to hate it. I suppose part of the reason I wasn’t such a fan was that some of my first introductions to fish included canned tuna and fish sticks, not the freshest of options. When I moved out and started cooking for myself I was determined to make myself eat fish on a regular basis. After reading endless articles in women’s health magazines (which used to be my nutrition information source of choice, but I don’t recommend it now) I knew the benefits of eating fish so I decided to make it a priority. Let’s just say my first few attempts weren’t a hit; no flavour, very fishy and highly overcooked. But because I am hard-headed, and still am, I kept at it, and after many (many) more attempts I’ve finally got a few recipes in my fish cooking repertoire.
Cod is my favourite white fish to cook with, it’s light and flaky and takes on the flavour of anything you pair it with. Since it is such a mild fish it pairs really well with almost any flavour combination; classic options like butter and herb or more complex options like curries, soups and stew. One of the reasons I like cod is that it is super simple to cook; it can easily be grilled in a pan, poached in a sauce or baked in the oven. Any local fishmonger or grocery store will carry cod, but if you can’t find cod, any light white fish, such as haddock, will also work very too.
The robust flavours in the tomato sauce in this Mediterranean baked cod pairs really well with the mild-tasting fish, and this recipe can easily be modified to cook more or fewer portions. I used capers to add a little saltiness however, olives would work incredibly well too.
More Baked Cod Recipes:
This Mediterranean baked cod recipe is easiest done with an ovenproof skillet, however, if you don’t have one simply start the recipe in a pan and transfer it to a baking dish to bake.
- 4 (4oz) cod fillets
- 1 shallot, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 tablespoon olive oil
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 1 (14 oz.) can crushed tomatoes
- 1/4 cup water + more as needed
- 1/2 pint cherry tomatoes (12-15)
- 1 tablespoon capers
- 1 sprig fresh basil, leaves removed and thinly sliced
- 1/4 teaspoon sea salt
- 1/8 teaspoon black pepper
- Fresh chives and lemon, to serve
- Preheat oven to 400°F.
- In a small ovenproof pan or skillet, heat the olive oil, then add in diced shallot and red bell pepper. Allow to cook for 3-5 minutes until soft and onions are translucent.
- Add in minced garlic, thyme and oregano. Allow to cook for 1-2 minutes until fragrant, ensuring the garlic does not burn.
- Add in crushed tomatoes, water, cherry tomatoes, salt and pepper, and allow to simmer on low for 15 minutes to help bring the flavours together.
- Once the tomato mixture has simmered, add in capers and basil and stir to ensure it is well combined in the tomato mixture. (You are looking for a thick tomato sauce, however, if it appears too thick after simmering just add a little extra splash of water.)
- If you don’t have an ovenproof skillet, transfer the tomato mixture to a baking dish now.
- Layer in cod fillets evenly in the pan, allowing some space in between, and transfer to the oven for 15 minutes until cod is flaky and cooked through.
- Once cooked, remove from the oven, top with chives and serve with a wedge of lemon.
- Serving Size: 1 piece cod
- Calories: 161 calories
- Sugar: 7 grams
- Fat: 4 grams
- Carbohydrates: 12 grams
- Fiber: 3 grams
- Protein: 20 grams
Keywords: with tomatoes, easy, healthy