If you’re looking for a healthy, flavorful seafood dinner, this Baked Cod with Tomatoes recipe is an excellent choice. Tender cod fillets are baked with juicy tomatoes, chickpeas, spinach, lemon, and olives in a light Mediterranean-inspired sauce, creating a wholesome meal that’s simple enough for busy weeknights yet elegant enough for guests.
Why You’ll Love This Recipe
- Ready in under 40 minutes
- Healthy, protein-rich, and naturally gluten-free
- Mediterranean-inspired flavors with fresh vegetables
- One-pan recipe for easy cleanup
- Family-friendly and perfect for meal prep
- Light yet satisfying
Ingredients
- 150 g cod fillet
- 75 g cooked chickpeas
- 150 g cherry tomatoes or quartered fresh tomatoes
- 50 ml low-sodium fish or vegetable broth
- 1 medium onion, sliced
- 100 g frozen spinach, thawed and drained (or fresh spinach)
- ½ tablespoon olive oil
- 2 garlic cloves, crushed
- Salt
- Black pepper
- 1 handful black olives (optional)
- 1 lemon, sliced, plus wedges for serving
Instructions
- Lightly season the cod with sea salt and let it rest for 15 minutes.
- Slice the onion and crush the garlic.
- Heat the olive oil in an oven-safe skillet over medium heat.
- Cook the onion for about 5 minutes until softened.
- Add the garlic and cook for another 2 minutes until fragrant.
- Wipe away the excess salt from the cod.
- Add the tomatoes to the skillet, then place the cod on top.
- Season with black pepper and arrange the lemon slices over the fish.
- Scatter the spinach, chickpeas, broth, and olives around the cod.
- Bake the Baked Cod with Tomatoes in a preheated oven or air fryer at 180°C (350°F) for 15–20 minutes, depending on the thickness of the fish.
- Add a splash of broth if the pan begins to dry out.
- The cod is ready when it flakes easily and appears opaque.
- Taste, adjust seasoning if needed, and serve with fresh lemon wedges.
Tips & Tricks
- Choose thick cod fillets for the juiciest results.
- Fresh spinach works beautifully if you don’t have frozen.
- Add capers for extra Mediterranean flavor.
- Use grape tomatoes for natural sweetness.
- Don’t overcook the cod to keep it moist.
- Fresh parsley makes a wonderful garnish.
Details
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 2 servings
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Difficulty: Easy
- Dietary Notes: Gluten-Free, High-Protein, Halal-Friendly
Notes
- Serve with crusty bread, quinoa, couscous, or steamed rice.
- For a lower-carb meal, enjoy it with roasted vegetables or a fresh salad.
- Haddock or pollock can be substituted for cod.
Nutrition (Approximate Per Serving)
- Calories: 330
- Protein: 35 g
- Carbohydrates: 18 g
- Fat: 12 g
- Fiber: 6 g
FAQ
Can I use frozen cod?
Yes. Thaw it completely and pat it dry before baking.
Can I prepare this ahead of time?
Yes. Assemble everything in advance and refrigerate until ready to bake.
Can I omit the olives?
Absolutely. The recipe is still delicious without them.
What vegetables pair well with this dish?
Zucchini, asparagus, broccoli, and green beans all work well.
Can I cook it in an air fryer?
Yes. Bake at 180°C for around 15–18 minutes, depending on the thickness of the fish.
Storage
Refrigerator: Store in an airtight container for up to 2 days.
Freezer: Freeze for up to 2 months.
Reheating: Warm gently in the oven at 160°C or microwave in short intervals until heated through.
Similar Recipes
Baked Cod with Tomatoes
Ingredients
- 150 g cod fillet
- 75 g cooked chickpeas
- 150 g cherry tomatoes or quartered fresh tomatoes
- 50 ml low-sodium fish or vegetable broth
- 1 medium onion sliced
- 100 g frozen spinach thawed and drained (or fresh spinach)
- ½ tablespoon olive oil
- 2 garlic cloves crushed
- Salt
- Black pepper
- 1 handful black olives optional
- 1 lemon sliced, plus wedges for serving
Instructions
- Lightly season the cod with sea salt and let it rest for 15 minutes.
- Slice the onion and crush the garlic.
- Heat the olive oil in an oven-safe skillet over medium heat.
- Cook the onion for about 5 minutes until softened.
- Add the garlic and cook for another 2 minutes until fragrant.
- Wipe away the excess salt from the cod.
- Add the tomatoes to the skillet, then place the cod on top.
- Season with black pepper and arrange the lemon slices over the fish.
- Scatter the spinach, chickpeas, broth, and olives around the cod.
- Bake the Baked Cod with Tomatoes in a preheated oven or air fryer at 180°C (350°F) for 15–20 minutes, depending on the thickness of the fish.
- Add a splash of broth if the pan begins to dry out.
- The cod is ready when it flakes easily and appears opaque.
- Taste, adjust seasoning if needed, and serve with fresh lemon wedges.
Notes
- Serve with crusty bread, quinoa, couscous, or steamed rice.
- For a lower-carb meal, enjoy it with roasted vegetables or a fresh salad.
- Haddock or pollock can be substituted for cod.
Conclusion
This Baked Cod with Tomatoes recipe delivers fresh Mediterranean flavors with minimal effort. Juicy tomatoes, tender cod, hearty chickpeas, and vibrant spinach come together in one pan for a nutritious meal that’s perfect for weeknights or relaxed family dinners. Once you try it, it’s sure to become a regular favorite.