🐟 Baked Cod with Herbed Tomatoes
📖 Description:
This light yet flavorful baked cod dish combines tender white fish with juicy cherry tomatoes and a medley of fresh herbs. It’s the perfect weeknight dinner that feels fancy but is incredibly simple to make. Fresh lemon brightens the flavors, and the aromatic herbs bring a Mediterranean flair to the table.
🧂 Ingredients:
- 4 cod fillets (about 6 oz each)
- 2 cups cherry tomatoes, halved
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 1 tbsp fresh basil, chopped
- 1 tbsp fresh parsley, chopped
- 1 tbsp fresh thyme, chopped
- Salt and pepper to taste
- Lemon wedges (for serving)
👩🍳 Instructions:
- Preheat oven to 400°F (200°C).
- Prepare the tomato mixture: In a bowl, toss cherry tomatoes with garlic, olive oil, basil, parsley, and thyme. Season with salt and pepper.
- Arrange cod in baking dish: Place the cod fillets in a lightly greased baking dish. Season both sides with salt and pepper.
- Add tomato mixture: Spoon the herbed tomato mixture evenly over and around the fish.
- Bake: Bake in the preheated oven for 15–20 minutes, or until the cod flakes easily with a fork.
- Serve: Plate the fish and tomatoes, and garnish with fresh lemon wedges.
📝 Notes:
- If fresh herbs aren’t available, substitute with 1 tsp each of dried herbs.
- You can use grape tomatoes or regular tomatoes diced small if cherry tomatoes aren’t on hand.
- Try using parchment paper for easy cleanup.
💡 Tips:
- Don’t overbake the fish—check it at 15 minutes to ensure it’s still moist.
- Pair with a side of couscous, quinoa, or steamed green beans.
- Add a splash of white wine to the baking dish for extra depth of flavor.
🍽️ Servings:
- Makes 4 servings (1 cod fillet + tomatoes per person)
🔍 Nutritional Info (per serving, estimated):
- Calories: ~220
- Protein: 30g
- Fat: 8g (mostly from olive oil)
- Carbohydrates: 6g
- Fiber: 1.5g
- Sugars: 3g
- Sodium: ~150mg
🌿 Health Benefits:
- High in Protein: Cod is an excellent source of lean protein.
- Low in Calories: Ideal for weight management.
- Heart-Healthy Fats: Olive oil and fish support cardiovascular health.
- Antioxidants: Tomatoes and herbs offer anti-inflammatory and immune-boosting properties.
- Gluten-Free: Naturally fits into a gluten-free diet.
❓Q&A
Q: Can I use frozen cod?
A: Yes, just be sure to fully thaw and pat dry before baking to avoid excess water.
Q: How can I tell when the cod is done?
A: It should flake easily with a fork and be opaque throughout. Internal temp should reach 145°F (63°C).
Q: Can I make this ahead of time?
A: You can prep the tomato mixture in advance, but bake the fish fresh for best texture.
Q: Is this kid-friendly?
A: Yes! Cod has a mild flavor that most children enjoy, especially with the juicy tomatoes.