Italian · Dinner

Baked Cod with Tomatoes Recipe

This baked cod with tomatoes recipe is a southern Italian-style tray bake: tomatoes, garlic, olives and capers roast until jammy, and cod fillets cook on top in the last 12 minutes.

It is a light, high-protein dinner that needs about 10 minutes of hands-on time. Serve it with potatoes, bread or a small portion of pasta.

Serves

4

Prep

10 min

Cook

25 min

Per serving

220 kcal

Ingredients

  • 500 g cherry tomatoes, halved
  • 4 garlic cloves, sliced
  • 60 g black olives
  • 2 tbsp capers, rinsed
  • 1½ tbsp olive oil
  • 1 tsp dried oregano
  • 4 cod fillets (about 150 g each)
  • Juice of ½ lemon
  • Fresh parsley
  • Salt and pepper

Method

  1. 1Heat the oven to 200°C (180°C fan). Toss the tomatoes, garlic, olives, capers, oregano and most of the oil in a baking dish, season, and roast for 12 minutes.
  2. 2Pat the cod dry, season it and nestle it into the tomatoes. Drizzle with the remaining oil.
  3. 3Bake for 10–12 minutes until the fish is opaque and flakes easily.
  4. 4Squeeze over the lemon, scatter with parsley and serve with the juices spooned over.

Baked cod with tomatoes recipe: nutrition per serving

Calories

220 kcal

Protein

28 g · 53%

Carbs

8 g · 14%

Fat

8 g · 33%

One of 4 servings. Estimated from the ingredient weights above and per-100 g values in USDA FoodData Central (SR Legacy); brands and cooking change the real numbers.

Tips

  • If the tomatoes are still firm when the fish is done, lift the fish onto plates and give the tomatoes 5 more minutes on their own.
  • Thick fillets cook more evenly; thin tail pieces need 2–3 minutes less.
  • Season the cod lightly: olives and capers are already salty.

Swaps and variations

  • Use haddock, hake, sea bass or salmon instead of cod.
  • Gluten-free and dairy-free as written.

Storage

Eat it fresh. Leftovers keep 2 days in the fridge; reheat gently or eat cold flaked into a salad.

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Frequently Asked Questions

It turns from translucent to opaque white and flakes easily with a fork. If you have a thermometer, the thickest part should reach 63°C.

Sources: USDA FoodData Central records used