Baked Cod Tomato Medley

Name: Baked Cod Tomato Medley
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 4 cod fillets; 2 cups cherry tomatoes, halved; 3 cloves garlic, minced; 1 tablespoon olive oil; 1 teaspoon dried oregano; 1 teaspoon dried basil; Salt and pepper to taste; Fresh parsley, chopped (for garnish)

Highlighted under: International Recipe Collection

Baked Cod Tomato Medley is a delightful dish that combines tender cod fillets with a vibrant tomato sauce, creating a healthy and flavorful meal perfect for any occasion.

Created by

Emily Carter

Last updated on 2025-12-31T16:18:29.254Z

This dish is not only easy to prepare but also packed with flavor and nutrients. The combination of fresh tomatoes, garlic, and herbs enhances the mild flavor of the cod, making it a family favorite.

        Why You Will Love This Recipe
        Light and healthy meal option that is rich in omega-3 fatty acids.
Bursting with fresh, vibrant flavors from the tomatoes and herbs.
Quick and easy to prepare, perfect for busy weeknights.

      

A Healthy Choice for Dinner

Baked Cod Tomato Medley is not only delicious but also a fantastic choice for health-conscious individuals. Cod is a lean protein, low in calories, and packed with essential nutrients, making it an ideal option for those looking to maintain a balanced diet. By pairing it with a medley of fresh tomatoes and herbs, you elevate the dish's nutritional profile, adding vitamins and antioxidants that support overall wellness.

This dish is especially rich in omega-3 fatty acids, which are known to promote heart health and reduce inflammation. Incorporating fish into your diet has numerous benefits, and with this recipe, you can enjoy a flavorful meal that contributes to your health goals without sacrificing taste.

Flavorful and Vibrant Ingredients

The combination of cherry tomatoes and aromatic herbs creates a vibrant sauce that enhances the natural flavors of the cod. Cherry tomatoes are not only sweet and juicy but also rich in lycopene, an antioxidant linked to various health benefits. When roasted, they develop a rich flavor that perfectly complements the flaky texture of the fish.

Garlic adds a depth of flavor and numerous health benefits, including immune support and heart health. The dried oregano and basil contribute fragrant notes that elevate the dish, making it a feast for both the palate and the senses. Together, these ingredients create a surprisingly simple yet gourmet experience.

Quick and Convenient Cooking

One of the standout features of the Baked Cod Tomato Medley is its simplicity and quick preparation time. In just a few steps, you can have a wholesome meal ready to enjoy. This makes it an excellent option for busy weeknights when time is of the essence but you still want to provide a nutritious dinner for your family.

The dish requires minimal cleanup, as everything is prepared in one baking dish. This not only saves time but also makes it easier to focus on enjoying your meal with loved ones. Whether you’re a novice in the kitchen or an experienced cook, this recipe is sure to impress.

Ingredients

For the Baked Cod Tomato Medley

4 cod fillets
2 cups cherry tomatoes, halved
3 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper to taste
Fresh parsley, chopped (for garnish)

Enjoy this healthy dish with a side of steamed vegetables or a fresh salad.

Instructions

Preheat the Oven

Preheat your oven to 400°F (200°C).

Prepare the Tomato Medley

In a baking dish, combine the cherry tomatoes, minced garlic, olive oil, oregano, basil, salt, and pepper.

Add the Cod

Place the cod fillets on top of the tomato mixture, ensuring they are well coated.

Bake

Bake in the preheated oven for about 25 minutes, or until the cod is cooked through and flakes easily with a fork.

Serve

Garnish with fresh parsley and serve hot.

Pair with your favorite side dishes for a complete meal.

Serving Suggestions

Baked Cod Tomato Medley pairs beautifully with a variety of side dishes. Consider serving it with a light quinoa salad, steamed vegetables, or a bed of fluffy rice to soak up the delicious tomato sauce. For an extra touch, a simple arugula salad with a lemon vinaigrette can add a refreshing contrast to the richness of the cod.

If you're looking for a heartier option, garlic bread or crusty baguette can be a great accompaniment. The bread can be used to mop up any leftover sauce, ensuring that no part of this delightful dish goes to waste.

Storage and Reheating Tips

If you have leftovers, the Baked Cod Tomato Medley can be stored in an airtight container in the refrigerator for up to two days. To maintain the best flavor and texture, it's recommended to reheat gently in the oven or microwave. When reheating, add a splash of water to the dish to keep it moist and prevent the cod from drying out.

This dish also freezes well. To freeze, allow it to cool completely, then portion it into freezer-safe containers. When you're ready to enjoy it again, simply thaw in the refrigerator overnight and reheat. This makes it a convenient option for meal prep or busy days ahead.

Nutritional Information

One of the great advantages of the Baked Cod Tomato Medley is its nutritional profile. Each serving is low in calories while providing a good source of protein, making it ideal for those watching their weight. The inclusion of fresh tomatoes, garlic, and herbs adds vitamins A and C, potassium, and fiber, contributing to a well-rounded meal.

For those with specific dietary needs, this dish is gluten-free and can easily be made dairy-free. By focusing on fresh, wholesome ingredients, you can enjoy a meal that not only satisfies your taste buds but also supports your dietary preferences and health goals.

Questions About Recipes

→ Can I use frozen cod for this recipe?

Yes, just make sure to thaw it completely before cooking.

→ What can I substitute for cod?

You can use any firm white fish like haddock or tilapia.

→ Can I make this dish ahead of time?

Yes, you can prepare the tomato medley and store it in the fridge, then add the cod just before baking.

→ What sides go well with baked cod?

Steamed vegetables, rice, or a fresh salad are great options.