Baked Cod with Tomatoes, Olives and Capers
In short: Cod fillets baked over a quick sauce of cherry tomatoes, olives, capers and garlic. A one-dish, dairy-free dinner with a briny, savory flavor. It takes about 32 min in total and makes 4 servings.
- Prep
- 10 min
- Cook
- 22 min
- Total
- 32 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 280 kcal
Tomatoes, olives and capers soften in the oven into a chunky, savory sauce that suits mild white fish well. The cod bakes right on top, steaming gently in the juices as they bubble. It takes 10 minutes of prep and one baking dish, and the sauce stands up to crusty bread, rice or potatoes. Choose thick fillets so they stay moist.
Instructions
- Heat the oven to 200°C (400°F). In a 23 x 33 cm (9 x 13 inch) baking dish, toss the tomatoes, olives, capers, garlic, 2 tbsp of the oil, the oregano, chili flakes and a pinch of the salt.
- Roast the tomato mixture for 12 minutes, until the tomatoes begin to burst and release their juices.
- Pat the cod dry and season with the remaining salt and the pepper. Nudge the tomatoes aside, set the fillets in the dish and spoon some of the sauce over each one.
- Drizzle with the remaining oil and bake for 10 to 12 minutes, until the cod is opaque, flakes easily and reads 63°C (145°F) at the thickest part.
- Stir the lemon juice into the pan sauce, scatter with parsley and serve straight from the dish.
Tips
- Capers and olives are already salty, so taste the sauce before adding any extra salt.
- Stir a handful of baby spinach or two chopped anchovy fillets into the sauce in step 1 for more depth.
Questions and answers
What can I serve with baked cod and tomatoes?
Crusty bread, rice, couscous or boiled potatoes all work. Roasted green beans or a simple salad round out the plate.
Can I use another fish instead of cod?
Yes. Haddock, pollock, halibut or sea bass fillets of similar thickness work. Adjust the time to the thickness, checking for 63°C (145°F).
Can I use canned tomatoes?
Yes. Use one 400 g (14 oz) can of diced tomatoes, drained, and cut the first roast to 8 minutes.
How long does it take to make Baked Cod with Tomatoes, Olives and Capers?
About 32 min in total: 10 min of preparation and 22 min of cooking.
How many calories are in Baked Cod with Tomatoes, Olives and Capers?
About 280 kcal per serving, with 31 g of protein, 7 g of carbohydrates and 14 g of fat. These values are estimates.
Nutrition per serving
| Calories | 280 kcal |
|---|---|
| Protein | 31 g |
| Carbohydrates | 7 g |
| Fat | 14 g |
| Fiber | 2 g |
| Sugar | 4 g |
| Sodium | 700 mg |
Estimated values, calculated from the ingredients.
