This simple and quick to make Oven Baked Cod with Chunky Tomato Sauce is an ideal healthy midweek meal for two. Low in Calories and fat but full of flavour, it can be on the table in around 30 minutes.
To my mind you can never have too many quick recipes for midweek meals. After a long day you want something that is quick and easy to prepare. When the dish is low fat and low cal but full of flavour, then I think you have hit the jackpot.
This is just that kind of dish! A simple tray bake meal that takes about 5 minutes to prepare. All you have to do is slice the tomatoes in half and pop them on a baking tray drizzled with some olive oil and sprinkled with a little salt, pepper and thyme.
Then into the oven. Next you wrap the fish in parchment after sprinkling with a little more oil, seasoning and a squeeze of lemon. The fish then cooks alongside the tomatoes.
Once out of the oven just mash the tomatoes with the fish juices and spoon on top of the cod.
Hints, Tips and Variations
- I use baby plum tomatoes as they tend to have lots of flavour, a simple dish like this relies on good ingredients. You can use regular cherry tomatoes so long as they have a some flavour.
- As I make this dish at any time of the year I have suggested using dried thyme which I always have in the cupboard. You could also use dried oregano. In the summer I tend to swap it for fresh basil or snipped chives.
- Use any white fish.
- You can easily double up just use a larger baking sheet or bake on two sheets.
- If you prefer you can cook the fish directly on the tray with the tomatoes (lightly oil first) but I find cooking the fish in a parcel helps keep the fishy smells contained and the fish moist.
Serving suggestions for Oven Baked Cod with Chunky Tomato Sauce
For a light meal I have served this with courgetti (thin strips of courgette) but you could serve with noodles, rice or potatoes. A little steamed tender stem broccoli adds some crunch. I also like it with sugar snap peas.
Step by Step Oven Baked Cod with Chunky Tomato Sauce
Step 1
Sprinkle the tomatoes with, garlic, thyme seasoning and a little olive oil. Roast for 15 minutes.
Step 2
Season the fish, then sprinkle with thyme and olive oil.
Step 3
Add a squeeze of lemon juice and wrap up to enclose.
Step 4
Bake along side the tomatoes.
Step 5
Open up and transfer the fish to warm serving plates.
Step 6
Tip the tomatoes into a bowl and mash with a fork.
Step 7
Stir in the fish juices.
Step 8
Spoon over the fish and serve.
Oven Baked Cod with Chunky Roasted Tomato sauce
Equipment
- baking tray
- baking parchment
Ingredients
- 250 g baby Plum tomatoes (9oz), halved
- 2 teaspoons extra virgin olive oil
- 1 clove garlic chopped
- ½ teaspoon dried thyme
- 2 cod loin fillets about 175g/6oz each
- salt and freshly ground black pepper
- 1 squeeze lemon juice
Instructions
- Preheat the oven to 200C/400F/gas mark 6. Place 250g (9oz) halved tomatoes at one end of a baking sheet and sprinkle with the chopped garlic clove and ¼ teaspoon thyme. Drizzle over 1 teaspoon olive oil and season with salt and pepper. Roast in the oven for 15 minutes.
- Place the cod fillets on a large square of baking parchment Sprinkle over the remaining thyme and olive oil. Add a squeeze of lemon then fold up to enclose the fish.
- Remove the tomatoes from the oven and place the fish at the other end of the baking sheet. Return to the oven for a further 10 minutes.
- Check the fish is cooked, it will flake easily when done and pop back for another minute or two if required. When the fish is warm transfer to serving plates and keep warm.
- Tip the tomatoes into a small bowl and mash lightly with a fork. Add and juices from the fish and stir to combine. Spoon on chunky tomato sauce top of the cod and serve immediately with vegetables of your choice.
Notes
- I use baby plum tomatoes as they tend to have lots of flavour, a simple dish like this relies on good ingredients. You can use regular cherry tomatoes so long as they have a some flavour.
- You could also use dried oregano in place of thyme. or swap for fresh basil or snipped chives.
- Use any white fish.
- You can easily double up just use a larger baking sheet or bake on two sheets.
- If you prefer you can cook the fish directly on the tray with the tomatoes (lightly oil first) but I find cooking the fish in a parcel helps keep the fishy smells contained and the fish moist.
Cat | Curly's Cooking says
I am very fussy when it comes to fish. There are only a few times that I would choose to eat it. This dish has definitely caught my eye and I would love to try it. The flavours sound delicious!
Jacqui Bellefontaine says
Im a bit limited in what I like to but this sort of simple fish dish I love.
Eb Gargano | Easy Peasy Foodie says
What a lovely, easy midweek meal! I especially like the idea of cooking the cod and the tomatoes on the same baking sheet! I'm always a fan of less washing up!! Eb x
Jacqui Bellefontaine says
Yes, I know you would approve of one baking sheet Eb!
Midge @ Peachicks' Bakery says
Gorgeous Pictures! And what a beautiful recipe - love a simple, elegant speedy midweek dinner! Thanks for sharing #CookBlogShare
Jacqui Bellefontaine says
Thank you Midge
Anna | Once Upon A Food Blog says
Hi Jacqui. I'm glad you're on the mend. The photos are great! I find it hard to get the light right in the winter too. I use studio lights with a diffuser from October to May and even sometimes in the summer - great British weather! The fish looks yummy. I love fish and could eat this right now!
Jacqui Bellefontaine says
Thanks Anna. Light is always an issue for me living in an early Victorian terrace with small windows. But I am hoping things will be easier from now on
Monika Dabrowski says
Love this simple dinner, I also like to use these tomatoes for roasting, they are very sweet. This really is an ideal healthy midweek meal!
Jacqui Bellefontaine says
I agree they do have a great flavour worth paying a little extra for I think
Corina Blum says
I love these pictures Jacqui! You've made the fish look so tempting and the dish sounds so simple and delicious too.
Jacqui Bellefontaine says
Thank you Corina.