Tomato Baked Cod
This Mediterranean-inspired tomato baked cod is not only easy to prepare but it is ready in only 20 minutes! Enjoy it as a diabetes-friendly meal alongside your favourite side dishes.
Servings: 4
Calories: 141.5kcal
Ingredients
- 4 cod fillets, about 4oz each
- 14 oz tomato whole, canned, or canned cherry tomatoes
- 1 tbsp olive oil
- 2 cloves garlic minced
- 1 tsp oregano dried
- ½ lemon juiced
- ¼ tsp salt
- ¼ tsp pepper
- basil optional garnish
Optional flavour add-ins
- sun-dried tomato
- olives green
- capers
Instructions
- Preheat the oven to 400°F (200°C).
- Pat the cod fillets dry with a paper towel and place them in a baking dish.4 cod
- In a small bowl, combine the tomato, olive oil, garlic, oregano, lemon juice, salt, and pepper. Option to add in your sun-dried tomato, olives, or capers (if using). Mix well.14 oz tomato, 1 tbsp olive oil, 2 cloves garlic, 1 tsp oregano, ½ lemon, ¼ tsp salt, ¼ tsp pepper, sun-dried tomato, olives, capers
- Spoon the tomato mixture over the cod fillets, covering them evenly.
- Bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
- Remove from the oven and let it rest for a few minutes.
- Garnished with fresh basil, if desired.basil
Cooking Tips
- Ensuring moist cod: To avoid drying out the cod, check it a few minutes before the suggested cooking time ends. Cod cooks quickly and will continue to cook slightly after being removed from the oven.
- Adding depth to the flavor: If you decide to include sundried tomatoes, olives, or capers, these will add a burst of flavor and a nice texture contrast to the softness of the baked cod and tomatoes.
- Choosing tomatoes: While the recipe calls for canned whole tomatoes, you can also use canned cherry tomatoes for a sweeter taste or fresh tomatoes if you prefer. Just ensure they are diced or crushed for easier baking.
- Serving suggestions: This dish pairs wonderfully with a side of quinoa, a light salad, steamed vegetables, or whole-grain pasta to round out the meal.
Nutrition
Nutrition Facts
Tomato Baked Cod
Amount per Serving
Calories
141.5
% Daily Value*
Fat
4.4
g
7
%
Saturated Fat
0.7
g
4
%
Cholesterol
48.8
mg
16
%
Sodium
215.3
mg
9
%
Potassium
646
mg
18
%
Carbohydrates
6
g
2
%
Fiber
2
g
8
%
Sugar
1.9
g
2
%
Protein
27
g
54
%
Vitamin C
19.1
mg
23
%
Vitamin D
1
µg
7
%
Calcium
37.9
mg
4
%
Iron
1.2
mg
7
%
Magnesium
45
mg
11
%
Zinc
0.6
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.