Growing up in a family that loved fish sticks, I had no idea that fish could be anything more than those frozen rectangles we’d heat up for dinner. It wasn’t until my neighbor brought over her homemade baked cod in tomato sauce that I realized what I’d been missing. The funny thing is, this dish is actually easier to make than remembering to flip those fish sticks in the oven. With just a few basic ingredients and about 30 minutes, you can put together a dinner that’ll make those frozen fish memories fade away. Trust me, if I can nail this recipe, anyone can.
Ingredient Substitutions
Cod can be substituted with other white fish like haddock, pollock, or halibut. These alternatives offer similar textures and mild flavors, maintaining the dish’s integrity. Adjust cooking time slightly based on the thickness of the fish. For a plant-based option, firm tofu can be used, though it will significantly alter the flavor profile.
Anchovy fillets can be replaced with capers or olives for a similar salty, briny flavor without using fish. Use about 1 tablespoon of capers or chopped olives per 2 anchovy fillets. For those seeking umami without salt, try a small amount of miso paste or nutritional yeast.
Fresh herbs (rosemary and thyme) can be substituted with dried versions if fresh are unavailable. Use about 1/3 the amount of dried herbs compared to fresh. Alternatively, other Mediterranean herbs like oregano or basil can be used for a different but complementary flavor profile. Adjust quantities to taste, as dried herbs are more potent than fresh.
| Preparation Time | 15-20 minutes |
| Cooking Time | 12-15 minutes |
| Total Time | 27-35 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-700
- Protein: 60-70 g
- Fat: 30-40 g
- Carbohydrates: 30-35 g
Ingredients
For the cod:
- 1 lemon (sliced into rounds)
- 1/2 tsp salt (plus more as needed)
- 2 boneless, skinless cod loins
- a pinch of black pepper (freshly ground for best flavor)
For the tomato sauce:
- 2 garlic cloves (minced)
- 1/4 cup capers (drained, I use Goya brand)
- 4 anchovy fillets (oil-packed, mashed well)
- 1 sprig fresh rosemary
- 14 oz can chopped tomatoes (I use Muir Glen for rich flavor)
- 1 medium shallot (finely chopped)
- 2 sprigs fresh thyme
- a small pinch of sugar
- 2 tbsp olive oil (good quality extra virgin)
Step 1: Prepare Ingredients
Place the cod on some kitchen paper to absorb any excess water.
Meanwhile, peel the shallot and dice it as finely as you can.
Bash the garlic cloves with the side of a knife and dice them finely.
Strip the leaves from the rosemary and thyme, then chop them together.
Zest the lemon and roughly chop the capers.
Set these prepared ingredients aside for later use.
Step 2: Cook the Base of the Sauce
Heat the olive oil in a 30cm (12″) frying pan over medium heat.
Add the diced shallot and anchovy fillets and cook for 3 minutes.
Then, add the minced garlic and cook for another minute.
Afterward, turn the heat up to very high to proceed with the next step.
Step 3: Make the Tomato Sauce
Pour in the tin of tomatoes and add the chopped capers, a pinch of salt, half of the chopped herbs, and a pinch of sugar.
Stir everything together and cook for 5-8 minutes.
The goal is to reduce most of the water from the tomatoes, to prevent the sauce from becoming too watery.
Step 4: Prepare Dish for Baking
Transfer the tomato sauce to a baking dish measuring 25x17x5cm (10x7x2″).
Add the pieces of cod to the sauce in the dish.
Drizzle a little more olive oil over the top of the fish, then sprinkle it with the lemon zest, the remaining herbs, and a pinch of salt & black pepper.
Step 5: Bake the Cod
Preheat your oven to 180°C (350°F).
Transfer the baking dish to the oven and bake for 12-15 minutes.
Monitor the cod until the internal temperature reaches around 60°C (140°F).
Once fully cooked, remove from the oven and serve your baked cod with tomato and herb sauce.
