Oven Baked Cod with Blistered Tomatoes

Indulge in a delectable and wholesome recipe with my Oven Baked Cod and Blistered Tomatoes. This enticing dish offers a symphony of flavors and textures that will gratify your palate and leave you feeling completely satisfied. Tender, flaky Cod pairs perfectly with juicy, sweet tomatoes that burst with flavor in your mouth, all atop a bed of earthy, satisfying black rice. This recipe is not only effortless to prepare, but also a powerhouse of nutrients, making it a perfect choice for those seeking a healthy and flavorful meal. Impress your taste buds and nourish your body with this winning combination.

Fish is an incredibly easy and quick protein to cook, making it a perfect choice for busy weeknights or last-minute meals. If you're short on time but still want a delicious and nutritious meal, this Cod Recipe is the perfect solution. A few other seafood dishes to try are Shrimp Scampi Pasta, Salmon in an Orange Sauce, Pan-Seared Salmon in Creamy Mustard Sauce, and Asian Ahi Tuna Salad with Peanut Sauce. 

Is Cod healthy?

Cod can be a healthy and nutritious food choice, depending on how it is prepared and the ingredients used. It is a lean, white fish that is low in calories and fat and high in protein, vitamins, and minerals. Baking cod in the oven is the perfect cooking method that helps retain its nutrients and flavor without adding excess calories or fat. 

How to Buy Fillet of Cod

Fresh or Frozen Cod? Both fresh and frozen fish can be good choices depending on the circumstances. Fresh fish is usually considered to be of higher quality than frozen fish, especially if it has been caught recently and has not been frozen before. However, frozen fish that has been properly handled and frozen quickly after being caught can also be of high quality. 

Wild Caught or Farm Raised Cod? My recommendation is wild-caught fish because it tends to have a more diverse diet, which can lead to a wider range of nutrients in their flesh. Additionally, some studies have suggested that wild-caught fish may have higher levels of omega-3 fatty acids, which have been linked to numerous health benefits.

How to Thaw Frozen Cod Fillets

• Overnight Method. Remove the fish from the shrink wrap, transfer them to a shallow dish or plate, and cover them with foil or plastic wrap. Place in the refrigerator and let thaw overnight. Once the cod fillets are completely thawed, discard any excess liquid. 
• Cold Water Method. Remove the cod fillets from the shrink wrap and transfer them to a resealable plastic bag. Fill a large bowl with ice-cold water and submerge the bag in the water. Make sure and change the water every 30 minutes until the cod is thawed. This should take anywhere from one to two hours. 

A Few Simple Ingredients

• Cod Fillets. You can use cod loins in this recipe as well. There are several types of fish that have a similar texture and mild flavor that you can substitute. Haddock, pollock, and halibut are great choices. 
• Olive Oil. Olive oil is a healthy fat and high in unsaturated fats which are beneficial to your health. It adds a rich flavor to the dish while keeping the fish moist and tender.
• Kosher Salt and Freshly Ground Black Pepper.
• Cherry Tomatoes. I chose cherry tomatoes for their sweet and tangy flavor which adds a burst of freshness to this dish. 
• Red Onion. I grabbed red onions because I wanted the pop of its deep dark purple color in the dish. You could go with an extra large shallot which is similar to the red one or a yellow onion works as well. I sliced these pretty thin so they would roast easily alongside the tomatoes. 
• Sprigs of Oregano and Thyme. Oregano is slightly bitter, and has a pungent taste, with a hint of sweetness. Thyme's flavor is somewhat woody and earthy with subtle notes of mint and lemon. When used together with this cod dish, they add depth and complexity to the flavor profile of the cod.
• Wedges of Lemon. You will roast the lemon wedges alongside fish and tomatoes and will squeeze the juice over the cod when serving. Fresh lemon juice has a bright and tangy flavor that enhances the natural taste of fish.

How to Bake Cod with Tomatoes (Quick and Easy)

• Roast the cherry tomatoes with red onions and fresh sprigs of oregano and thyme. These go in the oven to roast for 10-15 minutes before you add the cod fish. You'll notice the tomatoes beginning to wrinkle at this stage. 
• Add the cod fillets and lemon wedges. Nestle the cod between the tomatoes, onions, and fresh herbs. Continue to cook. Depending on the size of the fish it should take 15-20 minutes or until it is opaque and flakes easily. 
• Remove the sprigs of oregano and thyme and sprinkle with fresh oregano leaves to serve. 

What does Cod Taste Like?

Cod has a mild, slightly sweet taste that is often compared to other white fish such as haddock, pollock, or halibut. Compared to some fish, cod does not have a strong or "fishy" taste. It has a firm flaky texture that makes it popular for cooking in a variety of ways, for instance, pan frying, baking as in this recipe, and grilling. 

How long to cook Cod in the oven at 400°F?

The cooking time for oven-baked cod varies according to the thickness of the fish. Here are general guidelines for baking cod in a 400°F oven. When fully cooked, the internal temperature should be 145°F.

• • For a 1-inch thick fillet, bake for about 12-15 minutes
  • For a 1 ½-inch thick fillet, bake for about 15-20 minutes
  • For a 2-inch thick fillet, bake for about 20-25 minutes

What to Serve with Healthy Cod Recipes

• Black Rice. Also known as "Forbidden Rice" that is slightly sweet with a nutty flavor and a firm texture. You could use any type of rice you prefer. I chose black rice to make the colors pop on the dish. 
• Asparagus Wrapped in Prosciutto. A super easy, make-ahead side dish to go alongside this Oven-Baked Cod recipe.
• Sautéed Mushrooms in Marsala Sauce. A shimmering dish that has a gourmet feel but with the ease of carefree cooking.
• Brussel Sprouts with Medjool Dates and Blue Cheese. A delectable pairing of creamy blue cheese and sweet Medjool dates, perfectly balanced to complement the Brussels sprouts in all the right ways.
• Roasted Green Beans with Feta and Kalamata Olives. These fresh green beans are an easy but “elegant” side dish that has been roasted to perfect tenderness.
• Roasted Candied Carrots. Carrots are bathed in a syrup made from fresh orange juice, raw honey, and bacon grease all the while roasting to a supple tenderness. 
• Sheet Pan Roasted Vegetables. This roasted oven recipe has an array of flavors and textures along with nutrients that will boost your overall health. 
• Hasselback Potatoes. Slices of potatoes are arranged as a ring in a cast-iron skillet and then baked in the oven until they are perfectly tender.

More Seafood Dishes:

Shrimp Scampi Pasta,

Salmon in an Orange Sauce

Pan-Seared Salmon in Creamy Mustard Sauce

Asian Ahi Tuna Salad with Peanut Sauce

Salmon with Fruit Salsa

Baked Mahi Mahi with Blueberry Sauce

Follow me on Pinterest - lingeralittle

If you have any questions, try any of these recipes, or just like what you see, please leave me a comment at the bottom of these posts.

Print