Baked Cod in Tomato Sauce

5 from 2 votes

Baked Cod in Tomato Sauce

Enjoy a healthy and flavorful meal with this Baked Cod in Tomato Sauce recipe. The cod fillets are baked in a rich and aromatic tomato sauce, and seasoned with garlic, lemon, fresh herbs, and capers. This easy-to-make one-pan dish is perfect for a weeknight dinner, or a special occasion!

Prep Time15

Cook Time30

Total Time45

Course: Main Course

Cuisine: American

Diet: Gluten Free

Servings: people

Calories: 482kcal

Author: Briana

Equipment

Ingredients

2.5 pounds cod fish filets (about 8 fillets)
3 tablespoons fresh parsley, minced and divided (optional and to taste)
1.5 tablespoons kosher salt, divided (added to taste)
2 teaspoons oregano, divided
1 teaspoon coarse ground black pepper, divided
½ - 1 teaspoon red pepper flakes, divided (optional, and to taste)
2 tablespoons lemon zest, divided (zest from two lemons)
3 tablespoons unsalted butter
2 medium yellow onions, diced
4 tablespoons tomato paste
2 tablespoons capers (optional)
28 ounces crushed tomatoes (1 can)
1 handful fresh basil (optional and to taste)
6 tablespoons lemon juice, divided (juice of two lemons)
2 tablespoons olive oil

Instructions

Preheat the oven to 400°F. Pat the fish dry with paper towels. Preheat a skillet over medium heat.
Season the cod fillets with 1 tablespoon of salt, 1 teaspoon of oregano, ½ teaspoon of black pepper, red pepper flakes to taste, fresh parsley, and the zest of 1 lemon. Make sure the fish is seasoned well on both sides.
Add butter to a hot skillet to melt, then add in onions with a pinch of salt. Cook until beginning to soften, about 4 minutes, then add in tomato paste. Cook for 2-3 minutes until the color of the tomato paste deepens. Add in garlic, then the remaining seasonings of red pepper flakes, oregano, lemon zest, and capers. Stir often to ensure the garlic doesn't burn, until it is fragrant, about 1 minute.
Add in the crushed tomatoes, followed by fresh parsley and basil. Stir to wilt slightly for 2-3 minutes, adjusting seasonings to taste.
Nestle in the cod fillets, then drizzle olive oil and half of the lemon juice over top of the mixture. Roast for 20-25 minutes, or until the cod reaches an internal temperature of 145°F and flakes easily with a fork. Squeeze the rest of the lemon juice on, then top with lemon wedges, more fresh parsley, and basil.
Serve hot, spooning the tomato sauce over the cod fillets. Serve it with a nice glass of white wine, like sauvignon blanc or pinot grigio, and some crusty bread.
Store in an airtight container in the fridge for up to 3 days. We don't recommend freezing, as this will alter the texture of the cod.

Notes

Season to taste, and omit spices you don't like.
Choose high-quality cod fillets that are fresh and firm, with no signs of discoloration or odor.
If using frozen cod fillets, be sure to thaw them in the refrigerator overnight before preparing them.
Pat the cod fillets dry with paper towels. This will help them cook evenly and prevent excess moisture in the sauce.
Don't overcook the fish. Take the fish out of the oven when the internal temperature at the thickest part of the fish reads 142°F, as the cod will continue to cook as it rests. You do want to make sure the internal temperature of the fish reads 145°F with an instant read thermometer before digging in. Cooking it much longer than this will create dry, tough, and rubbery fish!

Nutrition