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    Home » Recipes » Fish

    Baked Cod in Tomato Sauce

    June 11, 2021 By Monika Last Updated May 24, 2024 Leave a Comment

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    This cod in tomato sauce features cod loins baked in a tangy, savoury fresh tomato sauce for a delicious and healthy meal. Easy to make and ready in just over 30 minutes! Perfect for everyday as well as easy entertaining.

    Side view of 4 cod pieces in tomato sauce in casserole dish with lemon wedges.

    This recipe for cod in tomato sauce uses fresh tomatoes which create a light, chunky sauce, ideally suited for fish. This tangy, savoury tomato sauce with a hint of sweetness takes just minutes to prepare. There is no need to precook the fish so the entire recipe is ready in just over 30 minutes.

    Cod in tomato sauce: ingredients and substitutions

    • Fish: This recipe works with cod as well as other types of white fish including haddock and halibut. I recommend using thick pieces of 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.
    • 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 (see also chicken in fresh tomato sauce).
    • Onion: I used red onion for its sweetness but you can use white onion or 2 shallots instead, if preferred.
    • Capers: Perfect with fish.
    • 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: Tones down the sourness of the tomatoes. A good alternative is honey.
    • Dill: Use parsley instead if desired (approx. 1-1.5 tbsp finely chopped).
    • Wine: Adds more depth of flavour to the sauce.
    • Salt and pepper.
    Ingredients for making tomato sauce for fish in individual dishes.
    Cod in tomato sauce ingredients.

    Can I use frozen cod

    Yes, you can, but you need to defrost it completely before making the recipe (the best way to do this is by placing it in the fridge overnight). Once defrosted pat the fish dry using a paper towel.

    Can I use canned tomatoes instead of fresh

    I do not recommend it. I tested this recipe using both fresh and canned tomatoes, and, in my view, fresh tomatoes work much better. Canned tomatoes create a rich, thick sauce, which I found a little too robust with the fish. 

    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/180 fab/gas mark 6. You will need a 28/20 cm (11/8’’) rectangular oven dish (or medium size round dish). Season the fish pieces with salt and pepper on both sides and set aside.

    2. Cook onion: In a pan heat 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.

    Sauteeing red onions in pan with blue spatula.

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

    Making chunky tomato sauce in pan.

    4. Finish sauce: Remove from the heat, add the capers, dill and butter. Stir and adjust the seasoning as necessary.

    Tomato sauce with capers, dill and butter in pan with blue spoon.

    5. Assemble: 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.

    4 pieces of white fish on top of tomato sauce in rectangular dish.

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

    Top down view of 4 cod pieces in chunky tomato sauce in rectangular dish.

    7. Serve: Remove from the oven and serve immediately.

    Baked cod in chunky tomato sauce in casserole dish.

    How to serve cod with tomato sauce

    I like to serve this dish with lemon wedges and 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 meal.

    Serve it alongside roasted or steamed vegetables (such as beans, carrots, peas or broccoli), a drizzle of lemon juice and garnish of fresh chives.

    What to 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.

    Fish pieces and lemon wedges with tomato sauce in casserole dish.

    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).
    • Best served hot.
    • Leftover cod and tomato sauce can be refrigerated for up to 3 days. Reheat in the microwave.
    • Freeze in an airtight container for up to 3 months.

    Related fish recipes to try next

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

    See also these other easy meals including more fish recipes!

    Recipe

    Side view of 4 cod pieces in tomato sauce in casserole dish with lemon wedges.

    Baked Cod in Tomato Sauce

    This cod in tomato sauce features cod loins baked in a tangy, savoury fresh tomato sauce for a delicious and healthy meal. Easy to make and ready in just over 30 minutes! Perfect for everyday as well as easy entertaining.
    No ratings yet
    Print Pin Rate
    Course: Main
    Cuisine: healthy
    Prep Time: 6 minutes minutes
    Cook Time: 27 minutes minutes
    Total Time: 33 minutes minutes
    Servings: 4 servings
    Calories: 225kcal
    Author: Monika Dabrowski

    Equipment

    • Large pan
    • 28/20 cm (11/8’’) rectangular oven dish (or medium size round dish)

    Ingredients

    • 1½ pounds (650 g) cod loin or another white fish, skinless, boneless, cut into 4 pieces
    • Juice of ¼ lemon

    For the tomato sauce

    • 2 large ripe tomatoes finely chopped
    • 1 red onion finely chopped
    • 1½ tablespoons olive oil
    • 3 tablespoons white wine
    • 1 teaspoon anchovies very finely chopped
    • 2 tablespoons capers plus 1 tbsp caper water
    • 1½ teaspoons maple syrup o heron
    • 1 teaspoon dill or 1 tbsp parsley, leaves only, finely chopped
    • 1 tablespoon butter
    • ½ teaspoon coarse sea salt or to taste, plus plenty of pepper

    Instructions

    • 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.
    • Add the tomatoes, anchovies, caper water, maple syrup, salt and pepper to taste, stir and simmer for 10 minutes stirring occasionally.
    • Remove from the heat, add the capers, dill and butter. Stir and adjust the seasoning as necessary.
    • 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.
    • Spoon the rest of the sauce over the fish pieces and bake in the centre of the oven for 12-13 minutes. Remove from the oven and serve immediately.

    Notes

    • 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).
    • Best served hot.
    • Leftover cod with tomato sauce can be refrigerated for up to 3 days. Reheat in the microwave.
    • Freeze in an airtight container for up to 3 months.

    Nutrition

    Serving: 1serving | Calories: 225kcal | Carbohydrates: 7g | Protein: 30g | Fat: 9g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 78mg | Sodium: 520mg | Potassium: 877mg | Fiber: 1g | Sugar: 4g | Vitamin A: 675IU | Vitamin C: 12mg | Calcium: 46mg | Iron: 1mg

    *Nutritional information is automatically generated and should be considered as an estimate.

    **A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.

    Tried this Recipe? Pin it for Later!Mention @Monika8021 or tag #EverydayHealthyRecipes!

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    If you make this cod 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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    Hi, I am Monika, welcome to Everyday Healthy Recipes! This blog is all about simple recipes with a healthy twist, old classics with a modern take, and an occasional Polish dish thrown into the mix - all easy to make and delicious, perfect for everyday cooking.

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