Baked Cod in Tomato Sauce

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

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.

Course Main

Cuisine healthy

Prep Time 6

Cook Time 27

Total Time 33

Servings 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 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

US Customary - Metric

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