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.

A white dish with baked cod and cherry tomatoes over black rice. A lemon wedge sits next to it.

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. 

Thawed Cod fillets sit on parchment paper on a wooden board. Cherry tomatoes and lemon wedges sit next to it.

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.

Cherry tomatoes, sliced red onion and sprigs of oregano and thyme all are in a baking dish. Cherry and lemon wedges sit next to the dish.

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. 

Four pieces of cod fillets sit in a baking dish with cherry tomatoes, red onions slices and sprigs of oregano and thyme are scattered around the cod.

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. 

Baked Cod with cherry tomatoes, red onions and lemon wedges are in a baking dish with fresh oregano scattered on top. A bowl of black rice sits next to it.

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

Baked Cod with cherry tomatoes, red onions and lemon wedges are in a baking dish with fresh oregano scattered on top. A bowl of black rice sits next to it.

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.

A white dish with baked cod and cherry tomatoes over black rice with a lemon wedge. The baking pan of cod and a bowl of black rice sit next to the dish.

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

A white dish with baked cod and cherry tomatoes over black rice with a lemon wedge. The baking pan of cod and a bowl of black rice sit next to the dish.

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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.

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Cod Baked In the Oven

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5 from 2 reviews

Indulge in a delectable and wholesome feast 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.

  • Author: Kristy Murray
  • Prep Time: 5 minutes
  • Cook Time: 30-35 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Seafood
  • Method: Oven

Ingredients

Scale
  • 3 cups Cherry Tomatoes
  • 1 Large Red Onion, sliced thick
  • 1-3 tablespoons Olive Oil (divided)
  • Sea Salt (to taste)
  • Freshly Ground Black Pepper (to taste)
  • 4 Lemon Wedges
  • 6 Sprigs of Fresh Thyme
  • 6 Sprigs of Fresh Oregano
  • 4 Cod Fillets (thawed)
  • Lemon Zest
  • 4 cups Black Rice or Wild Rice (optional)

Instructions

  • Preheat the oven to 400°F.
  • Add 3 cups cherry tomatoes (35-40) and 1 large thickly sliced red onion to a large baking dish.
  • Drizzle 1 to 2 tablespoons of olive oil over the tomatoes and onion.
  • Season generously with sea salt and freshly ground black pepper.
  • Place 4 lemon wedges around the tomatoes.
  • Roast the tomatoes and onion for 12-15 minutes until the tomatoes barely start blistering.
  • While roasting tomatoes, brush 1 tablespoon of olive oil on 4 cod fillets and generously sprinkle sea salt and freshly ground pepper.
  • Zest one lemon on the cod fillets.
  • Add the fillets to the baking dish of slightly roasted tomatoes and onions.
  • Return the dish to the oven and continue baking at 400°F for 15-20 minutes or until the internal temperature of the cod is 145°F and flakes easily. (see notes for various cooking times)
  • Serve the baked cod and blistered tomatoes over black rice (optional).
  • Squeeze the roasted lemon wedges over the fish.
  • Enjoy!

Notes

  • 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.
  • My recommendation is to not purchase the thawed fish directly from the fish counter of your grocery store. In some cases, they have pulled from frozen packages and set out to sell to you. 
  • 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.
  •  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
  • The nutritional value does not include black rice. If you serve with black rice, you will need to add 200 calories to the dish.

Nutrition

  • Serving Size: 1 Cod Fillet with Tomatoes
  • Calories: 409
  • Sugar: 23 g
  • Sodium: 587 mg
  • Fat: 8 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 6 g
  • Trans Fat: 0 g
  • Carbohydrates: 81 g
  • Fiber: 4 g
  • Protein: 6 g
  • Cholesterol: 0 mg

Did you make this recipe?

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About Kristy Murray

This blog was born from a conviction that food isn’t just about eating, but about inspiring and cultivating relationships. I hope it encourages you to slow down and live life to the fullest with family and friends around your table.

Reader Interactions

Comments

  1. Jill says

    Cod and blistered tomatoes sound fabulous! I can't wait to try this recipe. Thanks for sharing.






    • Kristy Murray says

      Awwww thanks Jill. Would love to know what you think when you make it. You'll find the ingredients fresh and satisfying.

  2. Mimi Rippee says

    Beautiful. I love that forbidden rice - it’s so dramatic! Great meal.

    • Kristy Murray says

      Thanks so much Mimi. I am a little obsessed with forbidden rice right now.

  3. Carrie Tyler says

    Hi Kristy, This looks delicious! Cod is one of the few fish I will eat and the way that you have prepared it here is simple, but full of flavor! I love it and cannot wait to try it.






    • Kristy Murray says

      Thanks so much Carrie. I do love this recipe for how simplistic it is to make yet it does have a lot of flavor.

  4. Valentina says

    What a beautifully delicious dish. I love the pop of color (and taste!) from the blistered tomatoes. And what a healthy dinner this would be. 🙂 ~Valentina

    • Kristy Murray says

      Awwww! Thanks so much Valentina.

  5. Cesare! says

    Yum, made this the other night for friends, to cold to fire up the grill so the oven baked cod was a hit. Served with stuffed parmesan & spinach Portobello mushrooms same temp 2 dish's perfect timing.
    Note: the purple onion made all the difference in flavor.

    • Kristy Murray says

      Thanks so much Cesare! I'm so glad the oven baked cod was a hit for you. And now I'm hungry for stuffed parmesan and spinach mushroom. Yum!!

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Embark on a delightful journey through time, savoring the heartwarming embrace of this Crock Pot Roast Recipe. With its melt-in-your-mouth tenderness, it's a flavorful ode to your grandma's kitchen, where cherished culinary traditions thrived. This all-in-one meal is the epitome of hassle-free weeknight dining, offering a treasure trove of delectable leftovers for conquering the following day. #potroast #potroastdinner #crockpot #crockpotrecipe #chuckroast #beefroast #fallrecipes  #foodies #foodgasm #slowcooker #slowcookermeals #slowcookerrecipes

Embark on a delightful journey through time, savoring the heartwarming embrace of this Crock Pot Roast Recipe. With its melt-in-your-mouth tenderness, it`s a flavorful ode to your grandma`s kitchen, where cherished culinary traditions thrived. This all-in-one meal is the epitome of hassle-free weeknight dining, offering a treasure trove of delectable leftovers for conquering the following day. #potroast #potroastdinner #crockpot #crockpotrecipe #chuckroast #beefroast #fallrecipes #foodies #foodgasm #slowcooker #slowcookermeals #slowcookerrecipes ...

Introducing a warm and comforting classic: Puff Pastry Chicken Pot Pie. This lovely creation is brimming with tender chunks of chicken and vibrant vegetables. Encased in a delicate, flaky puff pastry, this crust serves as both the base and the crown for my savory filling. As the seasons turn and cool breezes set in, there's no better time to wrap yourself in a cozy blanket, queue up your cherished Netflix series, and savor the heartwarming embrace of this chicken pot pie recipe. #potpie #potpies #chickenpotpie #chickenpotpies #puffpastryrecipes #puffpastry #comfortfoods #fallrecipe #fallrecipes #chickendinner #chickenbreast #foodgasm #foodblog #dinner #foodlover #homemade

Introducing a warm and comforting classic: Puff Pastry Chicken Pot Pie. This lovely creation is brimming with tender chunks of chicken and vibrant vegetables. Encased in a delicate, flaky puff pastry, this crust serves as both the base and the crown for my savory filling. As the seasons turn and cool breezes set in, there`s no better time to wrap yourself in a cozy blanket, queue up your cherished Netflix series, and savor the heartwarming embrace of this chicken pot pie recipe. #potpie #potpies #chickenpotpie #chickenpotpies #puffpastryrecipes #puffpastry #comfortfoods #fallrecipe #fallrecipes #chickendinner #chickenbreast #foodgasm #foodblog #dinner #foodlover #homemade ...

Discover the undeniable comfort of our Crock Pot Lasagna recipe—a foolproof culinary delight that relies on the ease of uncooked lasagna noodles. Layers of tender noodles cocoon a cheese medley, all bathed in a rich, herb-spiced, homemade meaty red sauce. The slow-cooking process, spanning a good portion of the day, elevates this easy Lasagna recipe into the epitome of cozy satisfaction, making it the ultimate comfort food for your family’s soul. #lasagnalover #crockpot #crockpotrecipes #crockpotmeals #crockpotcooking #pastadinner #comfortfoods #comfortfoodie #comfortmeal #fallmeals #instagood #foodgasm #foodiesofinstagram #foodlover #instafood

Discover the undeniable comfort of our Crock Pot Lasagna recipe—a foolproof culinary delight that relies on the ease of uncooked lasagna noodles. Layers of tender noodles cocoon a cheese medley, all bathed in a rich, herb-spiced, homemade meaty red sauce. The slow-cooking process, spanning a good portion of the day, elevates this easy Lasagna recipe into the epitome of cozy satisfaction, making it the ultimate comfort food for your family’s soul. #lasagnalover #crockpot #crockpotrecipes #crockpotmeals #crockpotcooking #pastadinner #comfortfoods #comfortfoodie #comfortmeal #fallmeals #instagood #foodgasm #foodiesofinstagram #foodlover #instafood ...

🔥 This Labor Day weekend, fire up the grill and indulge in juicy, thick T-bone steaks! 🥩 Topped with mouthwatering blue cheese butter, it's a plate of pure deliciousness. 🤤 Gather your friends, kick back, and savor every bite of this delectable steak! 🍽️

🔥 This Labor Day weekend, fire up the grill and indulge in juicy, thick T-bone steaks! 🥩 Topped with mouthwatering blue cheese butter, it`s a plate of pure deliciousness. 🤤 Gather your friends, kick back, and savor every bite of this delectable steak! 🍽️ ...

🍑✨ Elevate your evening with our Basil and Fresh Peach Bourbon Cocktail! 🥃🌿 This tempting libation strikes a harmonious balance between refreshment and sheer indulgence. It all begins with the muddled essence of fresh peaches and aromatic basil, culminating in a robust pour of bourbon. Cheers to savoring each sip, no matter the season! 🌼🍹

🍑✨ Elevate your evening with our Basil and Fresh Peach Bourbon Cocktail! 🥃🌿 This tempting libation strikes a harmonious balance between refreshment and sheer indulgence. It all begins with the muddled essence of fresh peaches and aromatic basil, culminating in a robust pour of bourbon. Cheers to savoring each sip, no matter the season! 🌼🍹 ...

Indulging in the irresistible allure of these freshly baked, golden-brown dill bread loaves! 🍞🌿 Hot out of the oven, generously slathered with butter, and kissed with a sprinkle of coarse sea salt. The house is a fragrant haven of dill seed and minced onions. Resistance is futile. 😋✨

Indulging in the irresistible allure of these freshly baked, golden-brown dill bread loaves! 🍞🌿 Hot out of the oven, generously slathered with butter, and kissed with a sprinkle of coarse sea salt. The house is a fragrant haven of dill seed and minced onions. Resistance is futile. 😋✨ ...

🍌Let the alluring scent of fresh bananas fill your kitchen with our Banana Walnut Bread! 🏡👵 This warm, buttery slice will transport you straight to grandma's cozy breakfast nook. 🥖💕 Our easy recipe promises a super moist, wonderfully dense, and utterly satisfying treat. 😋👌

🍌Let the alluring scent of fresh bananas fill your kitchen with our Banana Walnut Bread! 🏡👵 This warm, buttery slice will transport you straight to grandma`s cozy breakfast nook. 🥖💕 Our easy recipe promises a super moist, wonderfully dense, and utterly satisfying treat. 😋👌 ...

🍂✨ Indulging in Fall's Finest! Our Apple Galette Recipe is a masterpiece of flavors and textures. Starting with a flaky, buttery puff pastry that cradles thinly sliced apples nestled in a sweet almond embrace. ✨ Cinnamon, amaretto, and caramel dance together to create a breathtaking symphony of flavors. For the grand finale, add scoops of velvety vanilla ice cream and a drizzle of caramel sauce. Your table deserves this showstopper! 😍🍏🥧

🍂✨ Indulging in Fall`s Finest! Our Apple Galette Recipe is a masterpiece of flavors and textures. Starting with a flaky, buttery puff pastry that cradles thinly sliced apples nestled in a sweet almond embrace. ✨ Cinnamon, amaretto, and caramel dance together to create a breathtaking symphony of flavors. For the grand finale, add scoops of velvety vanilla ice cream and a drizzle of caramel sauce. Your table deserves this showstopper! 😍🍏🥧 ...

🍗 Craving a taste explosion? Dive into these succulent chicken bites! They're bathed in a flavorful buttermilk brine, then coated in golden, crispy panko breadcrumbs. 😋 These bite-sized nuggets are so tender, you won't stop at just one! Get ready for a flavor-packed adventure with our Crispy Baked Parmesan Chicken Bites! 💥

🍗 Craving a taste explosion? Dive into these succulent chicken bites! They`re bathed in a flavorful buttermilk brine, then coated in golden, crispy panko breadcrumbs. 😋 These bite-sized nuggets are so tender, you won`t stop at just one! Get ready for a flavor-packed adventure with our Crispy Baked Parmesan Chicken Bites! 💥 ...

🌶️ Spice up your life with a sizzling twist! 🔥 Indulge in the tantalizing flavors of our Grilled Beef Satay, paired with a sassy Spicy Peanut Dipping Sauce. 🥜🍖 Brace yourself for a double punch of heat, as both the marinade and the sauce bring the fire. 🌟 But fear not, our creamy peanut sauce adds a cool, soothing vibe to every bite. 😌 If you prefer things a bit milder, simply dial down the hot chili sauce and crushed red peppers. 🌶️❌ Your taste buds, your rules! 💃

🌶️ Spice up your life with a sizzling twist! 🔥 Indulge in the tantalizing flavors of our Grilled Beef Satay, paired with a sassy Spicy Peanut Dipping Sauce. 🥜🍖 Brace yourself for a double punch of heat, as both the marinade and the sauce bring the fire. 🌟 But fear not, our creamy peanut sauce adds a cool, soothing vibe to every bite. 😌 If you prefer things a bit milder, simply dial down the hot chili sauce and crushed red peppers. 🌶️❌ Your taste buds, your rules! 💃 ...

🏈🥪 Get ready to score big with these Homemade Ham and Swiss Sliders! 🥪🏈 Crafted with love, our irresistible crescent rolls serve as the MVP of your football bash. Soft, fluffy, and oh-so-delicious, these handheld wonders are guaranteed to steal the spotlight. Our secret? A freshly made bread dough, lovingly enveloping succulent Black Forest ham and generous chunks of Swiss cheese. 🧀🍖 But don't limit these melt-in-your-mouth sliders to just game day. They're equally fantastic for a lunchtime "sandwich" or for satisfying those midnight snack cravings. 🌙🤤
Get ready to savor every bite because these sliders are a touchdown! 🏆

🏈🥪 Get ready to score big with these Homemade Ham and Swiss Sliders! 🥪🏈 Crafted with love, our irresistible crescent rolls serve as the MVP of your football bash. Soft, fluffy, and oh-so-delicious, these handheld wonders are guaranteed to steal the spotlight. Our secret? A freshly made bread dough, lovingly enveloping succulent Black Forest ham and generous chunks of Swiss cheese. 🧀🍖 But don`t limit these melt-in-your-mouth sliders to just game day. They`re equally fantastic for a lunchtime "sandwich" or for satisfying those midnight snack cravings. 🌙🤤
Get ready to savor every bite because these sliders are a touchdown! 🏆
...

😍 Indulge in the ultimate satisfaction: a plate of mouthwatering loaded potato skins! 🥔🧀 Crispy, oven-baked perfection topped with savory bacon bits, melted cheddar cheese, and a dollop of tangy sour cream. 😋 Can you resist having just one? Dare you to try! 🔥

😍 Indulge in the ultimate satisfaction: a plate of mouthwatering loaded potato skins! 🥔🧀 Crispy, oven-baked perfection topped with savory bacon bits, melted cheddar cheese, and a dollop of tangy sour cream. 😋 Can you resist having just one? Dare you to try! 🔥 ...

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