Recipes › Main Course › Italian Baked Cod Recipe

Italian Baked Cod Recipe High-Protein

Recipe by Pedro M. A. Neves

This Italian Baked Cod features tender white fish fillets topped with fresh tomatoes, olives, and aromatic herbs, baked until flaky and golden. A lean, protein-rich main course that showcases the Mediterranean flavors of Italy while supporting your fitness goals with minimal calories and maximum muscle-building protein.

Ingredients

• 4 cod fillets (180g each, about 6 oz)
• 400g canned San Marzano tomatoes, crushed
• 60ml extra-virgin olive oil
• 80g Kalamata olives, pitted and halved
• 4 cloves garlic, minced
• 30g fresh flat-leaf parsley, chopped
• 15g fresh oregano, chopped (or 5g dried)
• 15g fresh basil, chopped
• 1 small red onion (80g), thinly sliced
• 30g dry white wine or fish stock
• Juice of 1 lemon (30ml)
• Sea salt to taste
• Black pepper to taste
• 15g capers, rinsed

Instructions

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

2. Pour 30ml olive oil into a large baking dish (9x13 inch or 23x33cm). Spread minced garlic and sliced red onion evenly across the bottom.

3. Layer the crushed San Marzano tomatoes over the garlic and onion mixture. Add capers and Kalamata olives, then sprinkle with dried oregano if using fresh herbs later.

4. Arrange cod fillets skin-side down in a single layer over the tomato mixture. Drizzle with remaining 30ml olive oil and the white wine. Squeeze lemon juice over each fillet.

5. Cover the baking dish tightly with aluminum foil. Bake for 18-20 minutes until fish is opaque and flakes easily with a fork at the thickest part.

6. Remove foil carefully. Sprinkle fresh parsley, basil, and fresh oregano (if using) over the cod. Season to taste with additional salt and pepper.

7. Divide cod fillets among four plates, spooning tomato sauce, olives, and aromatics generously around each fillet. Serve immediately while hot.

Substitutions

• Use halibut, sea bass, or haddock fillets instead of cod for similar protein and texture
• Replace Kalamata olives with green Castelvetrano olives for a milder, buttery flavor
• Substitute fresh herbs with 10g total dried Italian seasoning blend if fresh herbs unavailable
• Use cherry tomatoes (300g, halved) instead of canned tomatoes for a lighter, fresher sauce

Tips

• Do not overcook cod; fish cooks quickly and becomes dry easily. Check for doneness at 18 minutes—the flesh should be opaque but still moist
• Use room-temperature cod fillets for even cooking throughout; remove from refrigerator 10 minutes before baking
• For deeper flavor, prepare the tomato sauce base 1-2 hours ahead and let aromatics infuse before adding fish
• Serve with a squeeze of fresh lemon at the table to brighten the dish and enhance the delicate fish flavor

Baked cod with tomatoes and olives reflects the Italian tradition of preparing fresh Mediterranean fish with local pantry staples. This style of preparation is especially common in coastal regions like Sicily, Campania, and Liguria, where cod (especially salt cod) has been a dietary staple for centuries.

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