Baked Cod with Tomatoes
Tender, flaky cod fillets baked on a single sheet pan with sweet cherry tomatoes, garlic, and herbs. This Mediterranean-inspired dish is incredibly flavorful, easy to clean up, and ready in under 30 minutes.
For 4 servings
4 steps.
- 1
Step 1
- a.Preheat oven and prepare the vegetables
- b.Preheat your oven to 400°F (200°C).
- c.In a large bowl, combine the halved cherry tomatoes, sliced red onion, and minced garlic.
- d.Drizzle with 1 tablespoon of olive oil, and sprinkle with dried oregano, black pepper, and salt. Toss well to coat.
- 2
Step 2
- a.Arrange on the sheet pan
- b.Spread the tomato and onion mixture in an even layer on a large baking sheet.
- c.Pat the cod fillets dry with a paper towel.
- d.Brush the remaining 1 tablespoon of olive oil over the cod fillets.
- e.Nestle the cod fillets among the vegetables on the baking sheet.
- 3
Step 3
- a.Bake the cod and vegetables
- b.Place the baking sheet in the preheated oven.
- c.Bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- d.The internal temperature of the thickest part of the fish should reach 145°F (63°C).
- 4
Step 4
- a.Garnish and serve
- b.Remove the sheet pan from the oven.
- c.Sprinkle the fresh parsley over the fish and vegetables.
- d.Serve immediately with lemon wedges on the side for squeezing over the top.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcrowd the pan. Use a large enough baking sheet so the vegetables can roast rather than steam.
- 2Patting the cod fillets dry ensures they get a nice texture when baked.
- 3Fish cooks quickly! Check for doneness at the 12-minute mark to avoid overcooking.
- 4For extra flavor, you can add a handful of Kalamata olives or capers along with the tomatoes.
- 5Store leftovers in an airtight container in the refrigerator for up to 2 days.
- 6This dish pairs beautifully with quinoa, brown rice, or a simple green salad.
Adapt it for your goals.
Spicy
Add 1/2 teaspoon of red pepper flakes along with the oregano for a bit of heat.
healthyHealthy
Serve with a side of steamed green beans or asparagus instead of grains for a lighter, low-carb meal.
quickQuick
Use pre-minced garlic from a jar and pre-sliced onions to cut down on prep time.
dairy freeDairy free
This recipe is naturally dairy-free. Ensure no cross-contamination if serving with other dishes.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Cod is a great source of omega-3s, which are essential for brain health and reducing inflammation in the body.
Excellent Lean Protein
Provides high-quality protein that is crucial for muscle repair and building, while being low in saturated fat.
Heart-Healthy
This low-sodium recipe, combined with healthy fats from olive oil, supports cardiovascular health by helping to manage blood pressure.
Antioxidant Power
Cherry tomatoes are packed with lycopene, a powerful antioxidant that helps protect cells from damage.
Frequently asked questions
Yes, it is a very healthy dish. Cod is an excellent source of lean protein and omega-3 fatty acids. Tomatoes provide vitamins and antioxidants like lycopene. Baking with olive oil is a heart-healthy cooking method.