Mediterranean Baked Cod Fish with Tomato Sauce

Mediterranean baked cod fish with a fresh tomato, olive, caper and white bean sauce in a skillet.

5 from 6 votes

Mediterranean Baked Cod Fish with Tomato Sauce

Enjoy Mediterranean Baked Cod Fish with fresh tomato sauce, olives, and spices—ready in under 30 minutes for a healthy, quick dinner!

Prep Time10

Cook Time15

Total Time25

Course: Mains

Cuisine: Italian

Diet: Gluten Free, Low Lactose

Servings:

Calories: 332kcal

Author: HWC Magazine

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.

US Customary - Metric

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

Recipe Tips and Exchanges

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!

Storage and Reheating

Leftover Mediterranean baked cod fish with tomato sauce 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 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.

Nutrition