Baked cod fillets in tomato sauce are a good, light, and healthy meal with no fuss. Lovely when served with crusty bread and some lightly steamed broccoli, courgettes, or a few green beans.
Cod is a typical food of the Mediterranean diet. Moreover, cod is one of the fishes we shall treasure because it is limitedly harvested. To prevent fish extinction, cod can be harvested in a limited amount only. This is why the price for cod is higher compared to other types of fishes.
It is also one of the leanest fish, in fact, it has only 0.3 g of fat per 100 g. Its rather neutral flavor makes it an extremely versatile ingredient in the kitchen. Fresh or frozen, the nutritional values of the fish are almost the same. Cod is a great source of two main minerals essential to the body minerals. The iodine, a fundamental constituent of thyroid hormones. And zinc, which is essential for the immune system, growth, fertility, and development of the central nervous system. When cooked correctly, cod is useful in the diet of children and the elderly, due to its lightness and digestibility.
Ingredients for the baked cod fillets in tomato sauce
To cook this easy and delicious recipe you will need cod fillets as a first thing. Some salt and pepper to season it, as well as some granulated garlic and paprika to add more flavor.
Then, you will need canned tomatoes, fresh garlic, olive oil, fresh parsley, and spices such as paprika and granulated garlic to make the tomato sauce for the cod fillets. The ingredients are easily found in any grocery store or supermarket, at any time of the year. You can as well use frozen and thawed cod fillets if can’t find fresh ones.
How to make the tomato sauce?
Easy. Use a pan or skillet you can later insert into the oven. Or, if you don’t have one of those, you’ll transfer the sauce to a baking casserole.
Heat up two or three tablespoons of olive oil and peel the garlic cloves. mince the cloves and add them to the hot oil for up to 1 minute or until golden. Next, pour in the canned tomatoes and mix. Crush them while mixing, or simply use canned tomato sauce. At this point season with salt, pepper, paprika, and granulated garlic and let simmer for about 5 minutes. Wash and finely chop some parsley and coriander and mix it into the sauce. Let simmer for another 5 minutes. Prepare the fish in the meantime.
Should I marinate the fish for the baked cod fillets in tomato sauce?
There is no need to marinate it, the fish will mainly soak in the flavors of the tomato sauce it will be baking together with. However, it is best to season the fish with salt, pepper, garlic if you like, and paprika. Cod fillets have a very neutral taste, as a result, any spices will enhance the flavor. However, do not exaggerate with the spices. Combine a bit of everything so that the taste is perfectly balanced. Season the fillets about 5 minutes prior to adding them to the tomato sauce. That will be more than sufficient.
How to bake the cod fillets in tomato sauce?
Preheat the oven to 350 degrees for about 10 minutes. As soon as the tomato sauce is ready, turn off the stove and gently place in the seasoned cod fillets. If you don’t have an oven-proof skillet or pan, pour the sauce into a casserole then add in the fillets. Now insert the pan/casserole into the oven and bake it for 20 minutes at 350F.
How to serve the baked cod fillets in tomato sauce?
Serve the delicate and scrumptious cod fillets in tomato sauce as soon as you take them out of the oven. Accompany it with a loaf of crunchy bread, some steamed broccoli, or asparagus. Don’t forget to chill and open a bottle of white dry wine to pair the fish dish. Generally speaking, the most appropriate wines for fish are Chardonnay, Pinot Gris, or Sauvignon Blanc.
Whatever your choice is, make sure to enjoy it!
Baked Cod in Tomato Sauce Recipe
- 1.5 lb cod fillet or 3 fillets
- 2 cans tomato sauce
- 3 cloves garlic
- 1/2 can green olives slices
- 1 tsp salt
- 1 tsp pepper
- 1 tsp paprika
- 1 tsp granulated garlic
- 3 tbsp olive oil
- Wash the fillets under running water
- Use some paper towels to tap the fillets and absorb the excess water
- Season with salt, pepper, paprika, and granulated garlic
- Heat the olive oil in an oven-proof pan/skillet
- Mince garlic and sautee it for up to 1 minute
- Add the canned tomato sauce and simmer for 5 minutes
- Finely chop one handful of parsley and cilantro and add to the sauce
- Mix and simmer for another 5 minutes
- Add the seasoned cod fillets into the sauce
- Sprinkle the sliced green olives on top
- Insert into the preheated oven at 350F
- Bake for 20 minutes at 350F
- Take out of the oven and serve with pleasure