Home » Baked Cod in Tomato Herb Sauce

Baked Cod in Tomato Herb Sauce


The best part is that this diet is both keto and Mediterranean diet compliant. And that means it's gluten-free too!
Baked Cod in Tomato Herb Sauce

I’m always looking for new ways to incorporate fish into my meal rotation, and this baked cod in tomato herb sauce did the trick. I love tomatoes and white fish, so this was a natural fit. The best part is that this diet is both keto and Mediterranean diet compliant. And that means it’s gluten-free too! 

These cod filets are bathed in a delectable tomato herb sauce that you can prepare in two ways. See recipe below.

What is cod fish?

Cod, also referred to as “codfish,” or Gabus species, is a type of saltwater fish popular in various cuisines.There are two types of cod, including Atlantic cod and Pacific cod. 

What are the nutritional benefits of cod?

There are a host of health benefits attributed to cod. This fish helps to support healthy heart function, helps lower triglycerides, is associated with lower incidence of stroke, maintains healthy blood pressure, and may reduce cancer risk. Cod is an excellent source of B12 vitamins, Omega 3 fatty acids, selenium (great for thyroid health), niacin, and iodine. A single 4-ounce piece of cod contains roughly 100 calories and 1 gram each of fat and carbohydrates, and 20 grams of protein. 

What is the best way to cook cod?

Cod has a mild flavor, and it works well in all types of cuisine. Codfish tastes delicious baked, cooked in an air fryer or instant pot, grilled, braised, or smoked. The most important thing to keep in mind is that cod can go from tender to tough and rubbery in a matter of minutes. While the FDA recommends cooking cod to an internal temperature of 145 degrees F, most chefs agree that medium doneness of 130-135 degrees F produces the best result. Keep in mind that this technique is best for fresh cod. Check for firmness and always have an instant-read thermometer nearby to help gauge the right doneness. 

Note: This recipe requires a two-step process of baking the fish separately from cooking the sauce. Once both are done, the cod is combined with the tomato herb sauce. I recommend pulling the cod at 135 degrees F, topping it with the warmed sauce, and gradually letting its internal temperature rise. Doing this will keep the cod tender and flaky. I also use a bottled herb rub that is salt free and readily available on Amazon or in stores.

Baked Cod in Tomato Herb Sauce

Ingredients for Baked Cod in Tomato Herb Sauce

  • 4 6-8 ounce cod filets
  • Herb Rub (bottled or homemade)
  • 2 Lemons
  • Olive oil
  • Chopped shallots
  • Minced garlic
  • 1 pint of cherry tomatoes
  • Chicken or vegetable stock
  • Fresh herbs: basil or oregano and parsley
  • Unsalted butter (or olive oil for Mediterranean option)

How to Make Baked Cod in Tomato Herb Sauce

  • Fish: Coat the bottom of a 9″ X 9″ pan with 1 tablespoon of olive oil. 
  • Blot cod filets with paper towels and set them into the pan.
  • Squirt fresh lemon juice over the top, and season with filets with 1 tablespoon of herb rub and a little salt to taste.
  • Place fish in the oven and cook for 12-15 minutes or until they reach an internal temperature of 130 degrees F.

Making the Sauce

  • Sauce: Heat the remaining olive oil in a medium skillet over medium heat.
  • Add shallots and cook for 3 minutes. Stir in garlic and cook for an additional 30 seconds.
  • Next, add the tomatoes, broth, fresh basil or oregano, and 2 teaspoons of herb rub. Cook for 8-10 minutes, or until the tomatoes soften and the broth mixture reduces by half. 
  • Season tomato mixture with salt and pepper to taste, then stir in butter until melted. Or use olive oil for Mediterranean diet option.
  • Remove fish from the oven, and pour the tomato herb sauce over it. Let stand for 1 minute, then garnish with remaining parsley and serve.
Baked Cod in Tomato Herb Sauce

I recommend serving this delicious baked cod in tomato herb sauce over brown rice, zoodles, spaghetti squash, cauliflower rice, or mash. It’s also wonderful paired with sweet potato puree.

Storing leftovers

Store leftover baked cod in an airtight container in your refrigerator for up to 3 days. I do not recommend freezing. 

Use a Different Fish!

While cod is a readily available fish, that doesn’t mean we all like it. You can certainly substitute with halibut or grouper filets if needed. You can also make this dish with salmon and tilapia!

Like this tomato-based dish? Try my Low Carb Chicken Bruschetta and Tomato Frittata recipes!

Baked Cod in Tomato Herb Sauce

Baked Cod in Tomato Herb Sauce (Low Carb)

Print Recipe
The best part is that this diet is both keto and Mediterranean diet compliant. And that means it's gluten-free too!
Course Main Course
Cuisine Italian, Mediterranean
Keyword cod in tomato sauce, keto cod recipe, keto fish
Prep Time 13 mins
Cook Time 27 mins
Total Time 40 mins
Servings 4
Calories 303

Ingredients

  • 4 6-8 ounce cod filet sub with halibut, sea bass, or grouper
  • 1 tablespoon plus 2 teaspoons Herb Rub
  • juice 1 lemon plus 1 whole lemon thinly sliced
  • 3 tablespoons olive oil
  • 1/4 cup chopped shallots
  • 1 clove of garlic minced
  • 1 pint of cherry tomatoes rinsed in cold water
  • 3/4 cups chicken or vegetable stock
  • 1 1/2 tablespoons chopped basil or oregano
  • 3 tablespoons chopped flat-leaf parsley
  • salt and black pepper to taste
  • 1/4 cup unsalted butter 2 1/2 tablespoons of olive oil for the Mediterranean diet option

Instructions

  • Preheat your oven to 400 degrees F.
  • Coat the bottom of a 9″ X 9″ pan with 1 tablespoon of olive oil.
  • Blot cod filets with paper towels and set them into the pan.
  • Squirt fresh lemon juice over the top, and season with filets with 1 tablespoon of herb rub and a little salt to taste.
  • Place fish in the oven and cook for 12-15 minutes or until they reach an internal temperature of 130 degrees F.
  • Heat the remaining olive oil in a medium skillet over medium heat.
  • Add shallots and cook for 3 minutes. Stir in garlic and cook for an additional 30 seconds.
  • Next, add the tomatoes, broth, fresh basil or oregano, and 2 teaspoons of herb rub. Cook for 8-10 minutes, or until the tomatoes soften and the broth mixture reduces by half.
  • Season tomato mixture with salt and pepper to taste, then stir in butter until melted.
  • Remove fish from the oven, and pour the tomato herb sauce over it. Let stand for 1 minute, then garnish with remaining parsley and serve.

Nutrition

Calories: 303kcal | Carbohydrates: 9g | Protein: 16g | Fat: 23g | Saturated Fat: 9g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 62mg | Sodium: 121mg | Potassium: 673mg | Fiber: 1g | Sugar: 5g | Vitamin A: 1256IU | Vitamin C: 33mg | Calcium: 42mg | Iron: 2mg
, ,

Leave a Reply

Your email address will not be published.

Recipe Rating




Hi!

I’m a lover of all things food! Making healthy choices and exploring amazing flavors and cooking techniques.