Cod in Light Tomato Sauce

This cod in tomato sauce is an easy and delicious way to enjoy fish. It’s low in fat, full of flavour and ready in just over 30 minutes! Perfect as a healthy weeknight dinner or for easy entertaining.

This recipe for cod in tomato sauce uses fresh tomatoes which create a light, fresh tasting chunky sauce, perfect to serve with fish. It’s tangy, savoury, with a hint of sweetness, but quite understated, complementing the fish – the star of this recipe.

This dish is incredibly simple to put together, requires few ingredients and is on the table in just over 30 minutes.

Cod in tomato sauce: ingredients and substitutions

• Fish: This recipe works not just with cod but any white fish.
• Tomatoes: For best results I recommend using very ripe tomatoes (for maximum flavour). I used large vine tomatoes but plum tomatoes or another sweet variety will work just as well.
• Anchovies: Add depth of flavour. If you prefer to omit this ingredient use a little more caper water instead, alternatively add a small amount of miso (0.5 tsp) or umeboshi paste.
• Maple syrup: Used to balance out the sourness of the tomatoes. A good alternative is honey.
• Dill: Use parsley instead if desired (approx. 1-1.5 tbsp finely chopped).

What part of the fish to use

I recommend using thick pieces of fish (whether it’s cod or another type of white fish), such as cod loins, as they become deliciously succulent and flaky in the oven. Thin pieces (such as the tail end of the fish) will cook very quickly and it’s easy to overcook them.

Can I use canned tomatoes instead of fresh

I don’t recommend it. I’ve used both and - in my view - fresh tomatoes work much better in this recipe. Canned tomatoes create a rich, thick sauce, which overpowers the fish a little.  This, however, is a matter of taste and ultimately you need to choose what is right for you (for canned tomatoes use approx. 300 g/10.5 oz).

Step-by-step-recipe instructions

1.Preheat the oven to 400 F/ 200 C/ gas mark 6. You will need a 28/20 cm (11/8’’) rectangular oven dish (or medium size round dish).  Season the fish pieces on both sides and set aside.

To make the tomato sauce in a large pan heat up the oil, add the onion and cook over a medium heat for about 3 minutes until softened, stirring often.  Pour in the wine and cook for another minute or so.

2. Add the tomatoes, anchovies, caper water, maple syrup, salt and pepper to taste, stir and simmer for 10 minutes stirring occasionally.

3. Remove from the heat, add the capers, dill and butter. Stir and adjust the seasoning as necessary.

4. Pour about half of the sauce into your oven dish spreading evenly, place the fish pieces over the top and drizzle the lemon juice over the fish.

5. Spoon the rest of the sauce over the fish pieces and bake in the centre of the oven for 12-13 minutes.

6. Remove your cod with tomato sauce from the oven and serve immediately.

What to serve with white fish in tomato sauce

I like to serve this dish with fresh crusty bread which wonderfully soaks up the delicious sauce. Mashed potatoes, however, also work well, especially if you want to turn this dish into a more substantial family meal. Serve it alongside roasted or steamed vegetables, a drizzle of lemon juice and garnish of fresh chives.

Make ahead

This cod in tomato sauce doesn’t take long to make, but you can reduce preparation time even further by making the sauce ahead. Once cooled completely cover and refrigerate it for up to 2 days until you are ready to put the recipe together.

Alternatively make the sauce, cool completely then combine with the fish in your oven dish (as per Instructions), cover and refrigerate overnight. Bake the next day, uncovered.

Top tips

• Baking time depends on how thick your fish pieces are. It’s important not to overcook the fish.
• It’s also important to season the fish (before combining with the sauce) as well as the sauce as it’s cooking.
• For best results use very ripe tomatoes – either 2 large or 3 medium ones.
• If you are making this recipe when tomatoes are not in season and are not as flavourful as you might wish add a little tomato puree into the sauce (1-2 tsp).
• This cod with tomato sauce is best served immediately.
• Reheat individual portions in the microwave.
• Freeze in an airtight container for up to 3 months.

Related recipes

• Easy Greek Shrimp Saganaki
• Fish with Vegetables (Polish Ryba po Grecku)
• Shrimp in Coconut Vegetable Sauce (Healthy)
• Coconut Milk Fish Stew with Red Lentils

You might also like my other fish recipe ideas!

Keep in touch!

If you make this fish in tomato sauce recipe I’d love to know how it turned out for you. Let me know in the comments below, thanks!

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