Recipes › Main Course › Baked Cod With Tomatoes Recipe

Baked Cod With Tomatoes Recipe High-Protein

Recipe by Pedro M. A. Neves

This Italian-inspired baked cod with tomatoes is a lean, protein-rich main course that delivers Mediterranean flavors with minimal effort. Fresh white fish fillets are nestled in a bed of fresh tomatoes, garlic, and herbs, then baked until tender and flaky. High in protein and low in fat, this dish is ideal for fitness-focused meals without sacrificing authentic taste.

Ingredients

• 4 cod fillets (150g each, about 6 oz)
• 500g canned crushed tomatoes (14 oz)
• 3 medium fresh tomatoes (300g), diced
• 4 cloves garlic, minced
• 30ml extra virgin olive oil (2 tablespoons)
• 15ml white wine (1 tablespoon)
• 10g fresh basil, chopped (2 teaspoons)
• 5g fresh oregano, chopped (1 teaspoon)
• 5g fresh parsley, chopped (1 teaspoon)
• 1 medium lemon
• 4g sea salt (3/4 teaspoon)
• 2g black pepper (1/2 teaspoon)
• 30g capers, drained (2 tablespoons)
• 4 green olives, pitted and halved

Instructions

1. Preheat oven to 200°C (400°F). Pat the cod fillets dry with paper towels and season both sides lightly with salt and pepper.

2. Heat 15ml olive oil in a large ovenproof skillet over medium heat. Add minced garlic and sauté for 30 seconds until fragrant, stirring constantly.

3. Add the diced fresh tomatoes to the skillet and cook for 2 minutes, stirring occasionally, until they begin to soften and release their juice.

4. Pour the canned crushed tomatoes into the skillet along with white wine. Stir to combine and bring to a gentle simmer. Cook uncovered for 3 minutes.

5. Nestle the seasoned cod fillets into the tomato sauce, spacing them evenly. Scatter capers and olives around the fillets. Drizzle remaining 15ml olive oil over the top.

6. Transfer the skillet to the preheated oven and bake for 15-18 minutes until the cod is opaque, flakes easily with a fork, and reaches an internal temperature of 63°C (145°F).

7. Remove from oven and scatter fresh basil, oregano, and parsley over the top. Squeeze fresh lemon juice over each fillet.

8. Divide among four plates, ensuring each serving receives one cod fillet and equal portions of tomato sauce and garnishes.

Substitutions

• Use halibut or sea bass fillets instead of cod for similar protein content and cooking time
• Replace fresh tomatoes with an additional 250ml of canned tomato sauce for convenience
• Substitute capers with anchovies (use 2-3 fillets per fillet) for deeper umami
• Use fresh dill instead of oregano and parsley for a different herbal profile

Tips

• Do not overcook the cod; check for flakiness at 15 minutes as thickness varies. Overcooked fish becomes dry and tough.
• Use an ovenproof skillet to eliminate transfer steps and maintain even heat distribution from stovetop to oven.
• Prepare the tomato base up to 2 hours ahead; add the cod fillets and bake fresh just before serving for optimal texture and flavor.
• Serve with a side of grilled zucchini or a simple green salad to increase vegetable intake without adding significant calories.

This dish reflects Southern Italian coastal cuisine, particularly from regions like Sicily and Campania where fresh seafood and tomatoes are culinary staples. The combination of cod with tomatoes and olives is rooted in Mediterranean traditions emphasizing fresh, simple preparations that highlight ingredient quality.

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