Cod Baked In the Oven
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.
- 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 1/2-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
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Find it online: https://lingeralittle.com/oven-baked-cod/