Our go-to recipe for a nutritious and easy one pan dinner is Mediterranean Baked Cod Fish with Tomato Sauce. When we're low on time but want to eat healthy, this dish shines. The succulent white fish is poached in a bath of fresh tomato sauce, olives, capers, cannellini beans, Italian spices and garnished with lemons. Ready in under 30 minutes, this easy Mediterranean diet recipe is always a crowd pleaser.
Using freshly grated tomatoes, like we did in our spicy tomato glass noodle soup, is the secret to the fresh and aromatic flavor. There are no chunky tomato peels or tinned canned tomato flavor to deal with – just fresh healthy ingredients all in one easy dish.
Healthy Mediterranean Baked Fish must be one of the best fish dishes I have ever prepared! You are going to love the bright savory flavors. Just like our baked cod parcels in black bean sauce, it makes you feel like you are eating something extra special without a lot of fuss.
Ingredients
Cod fish or mild flaky whitefish – We used cod loins for this Mediterranean seafood recipe. However, grouper, halibut, tilapia, snapper, sole, haddock or a sustainable mild flaky white fish fillets from your region will all work well.
Fresh tomatoes – We used sweet Roma tomatoes because they are meatier and have less seeds. However, any type of tomatoes will be delicious in the recipe. You can also use tinned crushed tomatoes, but you will have to cook them longer on the stovetop to remove the tinny flavor. More on that below.
Aromatics – Chopped onions and sliced garlic. The easiest Mediterranean seasoning for fish is dried Italian seasoning and a dash of dried red pepper flakes. It takes this easy Italian recipe to the next level. If you have fresh basil and oregano growing in your garden, use that.
Olives – We chose a briny kalamata and buttery Castelvetrano olives. Both add a depth of flavor to the tomato sauce. Choose your favorites.
Capers – briny and flavorful!
Fresh Lemon – Is not an ingredient that can be skipped. That touch of acid and brightness, really makes this cod fish with tomato sauce pop. We used the lemon zest, juice, and slices over the Mediterranean fish.
Italian Cannellini beans (White beans) – Optional but are a delicious high protein addition. We cut our cod fillets in half and added beans to stretch the dish in a budget friendly way.
What Happens when you Poach Fish in the Oven?
Do you like soaking in a nice hot bath to melt all your stress away? Just the thing your body needs after a hard day, don't you think? You feel relaxed, thawed from the cold and your skin feels soft.
Well, the same kind of feel good happens to your fish while it is poaching in a bath of fresh tomato basil sauce or even coconut milk. I don't recommend you poach your body is a bathtub of tomato sauce but it sure does wonders for your fish. The healthy cod fish is so delicate and fall apart tender. We promise you will want to go back for seconds of this delicious and healthy Mediterranean Baked Fish.
How to Poach Cod in Red Sauce?
- Grate fresh tomatoes. See the video below to see how this is done.
- Season the cod with salt and pepper on both sides.
- In a deep large frying pan, add olive oil, chopped onions and garlic. Sauté until translucent.
- Add to the pan freshly grated tomatoes, Italian seasoning, dried red chili flakes, capers, olives and cannellini beans and sauté.
- Nestle the cod fish fillets into the tomato sauce.
- Top cod fish with lemon zest, juice, and slices.
- Poach the Mediterranean Baked Cod Fish with Tomato Sauce in the 425° F (218° C) oven for approximately 10 to 15 minutes, depending on the thickness of the fish.
What to Serve with Mediterranean Baked Fish?
Our favorite way to serve up this baked fish with Mediterranean tomato sauce is with a crusty bread or flat bread to lop up all those delicious briny juices. All you need is a simple tossed salad with a lemon white balsamic vinaigrette, and you are good to go. For the hearty eaters, try our easy roasted potato and tomatoes or Parmesan Risotto with Saffron side dishes.
Some of our favorite appetizers to go with poached cod fish are…
Recipe Tips and Exchanges
- Choose fish fillets or loins around the same size so they cook evenly.
- Pat the cod fillets dry with a paper towel and make sure they are completely thawed, if they were previously frozen, before adding them to the dish. This prevents a watery broth.
- If you don’t have fresh tomatoes, you can exchange with a 28 ounce can of crushed tomatoes. However, you will need to simmer the tomato sauce at least 15 - 20 minutes longer on the stove top. This added time is needed to remove the tinny flavor of the canned tomatoes before adding the fish.
- Season the fish well on both sides before adding them to the prepared fresh tomato sauce.
- If you want to reduce the sodium in this Mediterranean recipe, you may want to consider using a No salt such as Mrs. Dash to season the fillets. In addition, reduce or remove the capers and olives.
- Start checking on your fish at the 7- or 8-minute mark. Add more time as needed to fully cook. Don’t overcook the Cod!
Low Carb Options
To keep this Mediterranean fish recipe low carb and keto friendly, skip the white beans in the tomato sauce and pair with a side of air fryer zucchini and squash or sauteed string beans. You may even consider adding more fresh vegetables like fresh spinach or bell peppers to cook right in the tomato sauce.
The Mediterranean Diet
The Mediterranean diet is a healthy one that has many benefits especially for cardiac diets, according to a scientific article by Wismer, et al in the American Journal of Medicine. Eating plenty of fish, legumes, fresh fruits and vegetables, nuts, olive oil instead of butter, whole grain breads and using herbs and spices instead of salt makes this diet a good choice. If you are on a strict sodium restricted diet, you will need to pass on the olives and capers in this dish and add some extra lemons, basil, and Mrs. Dash to this dish instead.
Storage and Reheating
Leftovers can be stored in a sealed container in the refrigerator for up to 3 days or frozen up to 3 months. Reheat on the stove top over medium-low heat on the stovetop until toasty warm. You may need to add a tablespoon of water to get the tomato sauce moving again. Microwave reheating is our least favorite method. It is difficult to control the heat level and prevent overcooking - at least with our microwave.
Frequently Asked Questions (FAQ’s)
Length of time needed to bake cod in the 425°F (218°C) oven, depends on the thickness of the fillet or loin. Fish generally takes approximately 10 minutes for a 1-inch-thick fillet. A thick whitefish can take as long as 15 minutes. According to the Food and Drug Administration (FDA), fish is cooked when the temperature reaches 145° F (62°C), is white opaque and/or flakes easily with a fork in the thickest part of the fillet.
The most common reason why your cod fish is rubbery is that you overcooked it. To prevent a rubbery or tough cod, start checking on the fillets or loins at the 7 or 8-minute mark. Add more baking time as needed until the fish flakes easily with a fork and is no longer translucent.
We do not recommend you use frozen fish in a poached tomato broth because it will thin out the rich sauce and make it watery as it thaws. If your fish is still frozen, place the fish fillets or loins in room temperature water for a few minutes to thaw out. Then, dry the fish well before adding it to the tomato sauce to poach. Alternatively, try our recipe for Air Fryer Frozen Tilapia for those super busy days when you need to get dinner on the table in a flash.
More Healthy Seafood Recipes
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Mediterranean Baked Cod Fish with Tomato Sauce
Equipment
- large skillet or Dutch oven that can go from cooktop to oven
Ingredients
- 5 medium tomatoes
freshly tomatoes grated or 28 ounces canned crushed tomatoes. *see note below - 2 tablespoons olive oil
- ⅓ cup chopped onion or 1 small onion
- 3 cloves garlic
peeled and sliced thinly - 1 teaspoon Italian seasoning dried (or 2 tablespoons mixed chopped fresh basil & oregano)
- ½ teaspoon crushed red chili flakes dried (optional) - adjust to your desired heat level.
- ⅔ cup olives We used a mix of Kalamata and Castelvetrano. Use your favorites.
- 1 tablespoon capers
- 1 cup white beans (optional) Italian Cannellini beans - canned and already cooked.
- 16 ounces cod fish We used loins but can use your favorite mild white fish fillets. *see notes below
- salt and pepper
to taste ( or Mrs. Dash) - 1 whole lemon zest and juice of ½ lemon and ½ sliced thinly to top fish.
Instructions
- Pre-heat oven to 425°F (218° C)
- Tomatoes: If using fresh tomatoes, slice the top off the whole tomatoes and grate with a grater. (See the video below to see this super easy process) Alternatively, you can skip this step and substitute with a can of 28 ounce pureed canned tomatoes.
- In a large deep frying pan add 1 tablespoon of olive oil and chopped onion sauté over medium- high heat until slightly translucent. Then, add the add the sliced garlic and and fry until aromatic.
- Then either add the freshly grated tomatoes (or a 28 ounce can of crushed tomatoes), Italian seasoning, dried crushed red chili flakes. NOTE: If using fresh tomatoes simmer for 5 minutes. On the other hand, if you are using canned crushed tomatoes continue simmering over low heat for 15 to 20 minutes or until the tinny taste is removed. (You may wish to cover to prevent splattering on the stove)
- Next add the olives, capers and Italian white cannellini beans (optional) and stir until combined. As olives and capers add seasoning so taste before adding salt and pepper or (Mrs. Dash) to taste. If your tomatoes are sour, add a teaspoon of sugar or sugar alternative to taste.
- Nestle the fish in the fresh basil tomato sauce. Cut the lemon in half. Zest ½ of the lemon over the cod fish and squeeze the juice over too. Slice the remaining half of the lemon into thin slices. Place thin sliced lemons on top of fish fillets. Add a tablespoon drizzle of olive oil on top of fish before baking.
- Bake your healthy Mediterranean baked fish uncovered for about 10 - 15 minutes or until fish flakes easily with fork. Start checking on the fish at the 7 to 8 minute mark and add more time as needed. (Time in oven depends on size and thickness of your fish) Garnish with fresh basil and enjoy!
Video
Notes
- Choose fish fillets or loins around the same size so they cook evenly.
- NOTE: You can use any mild whitefish for this recipe. Some examples include grouper, halibut, tilapia, snapper, sole, haddock or a sustainable mild flaky white fish fillets from your region will all work well.
- Pat the fish fillets dry with a paper towel and make sure they are completely thawed, if they were previously frozen, before adding them to the dish. This prevents a watery broth.
- NOTE: If you don’t have fresh tomatoes, you can exchange with a 28 ounce can of crushed tomatoes. However, you will need to simmer the tomato sauce at least 15 - 20 minutes longer on the stove top. This added time is needed to remove the tinny flavor of the canned tomatoes before adding the fish.
- Season the fish well on both sides before adding them to the prepared fresh tomato sauce.
- If you want to reduce the sodium in this Mediterranean recipe, you may want to consider using a No salt such as Mrs. Dash to season the fillets. In addition, reduce or remove the capers and olives.
- To make low carb, hold the white beans.
- Start checking on your fish at the 7- or 8-minute mark. Add more time as needed to fully cook. Don’t overcook the Cod!
JayanthiSindhiya says
Healthy fish gravy,looks gorgeous
Raymund says
I can see all the flavours from the photo, I bet this tasted really delicious, I love dishes like this!
Jasline @ Foodie Baker says
Beautiful photos! I just had dinner and yet you are making me craving for some fish right now! Love that it can be made with less salt, want to try to consume less salt in the future.
Healthy World Cuisine says
Thanks Jasline! We are trying to eat more chicken and fish and some meatless dishes too here in our house. I sure wish we had Mrs. Dash in Hong Kong. Can you get that product in SG?
Monica says
I've got cod on the menu for tomorrow night, BAM, and I'm always aiming to eat more fish! This is healthy, delicious, beautiful, and easy - what more could I ask for! I get tons of ideas here.
Healthy World Cuisine says
I am so happy to hear this Monica. This is a super fast and easy dish and easy. More healthy dishes coming your way soon.
Pamela @ Brooklyn Farm Girl says
What a savory dish you made here that is making a girl who just ate dinner suddenly very hungry again!
Dawn says
I wonder if I could substitute chicken? It looks great!
Healthy World Cuisine says
Hi Dawn, I am sure you could but I would want to gently sear the chicken on each side before baking to give it a little color. What do you think?
thatskinnychickcanbake says
Oh, boy, does this look perfect! After 2 weeks of indulging, I'm feeling the need to scale back. Wonderful seafood recipe!
Healthy World Cuisine says
Welcome back Liz! I think we all have gone a little over board during the weeks past and it feels good to lighten up a bit. Take Care
kitchenriffs says
Wonderful recipe! I love poaching fish and shellfish -- maybe the best way to prepare seafood. This is wonderful, and I love the olives and capers in it. Good stuff -- thanks.
Healthy World Cuisine says
Thank you John. I have my sites on some mussels and scallops and hoping next time I hit the wet market they will be fresh and ready for cooking.
nancyc says
Looks delicious! And such great photos!
Christin@SpicySouthernKitchen says
This fish dish looks so delicious and healthy Bobbi! I love the saltiness of olives and capers in a savory dish. Your wonderful description of it has me wanting some fish for dinner tonight!
Robyn says
As soon as I saw this dish, I was I love, Bobbi, lol. I agree, it's one of your best ever and I haven't even tasted it yet. You can be sure it's going to be on my plate soon though. All my favourite flavours are in this gorgeous recipe and I am drooling over your photos. Fabulous! Sharing all over. Hope your weekend is wonderful.
Healthy World Cuisine says
I hope your weekend is awesome Robyn! Thanks so much for your kind words and for the shares. I have some more seafood recipes coming your way for the Chinese New Year that I think you will love. Stay tuned.
shenANNAgans says
Now I wanna have a tomato bath and be as merry as this gorgeous fish dish, Bam! 🙂 Mediterranean foods are a hit in my household, Ill be serving this one up for next family dinner. So delicious!
Karen says
I don't think you are crazy, olives add lots of flavor to dishes and your fish looks great.
Kickasscha says
Lovely pictures! Certainly a good thing to go back to healthy white fish and veg after the festivities!
Maureen | Orgasmic Chef says
Gorgeous photos of an outstanding dish! Cardiac friendly dishes are good around here. 🙂