This baked cod recipe in a bright tomato sauce with capers is one of my favourite fish bakes. It’s reliably loved by family and friends and pairs perfectly with jasmine rice, crushed or mashed potatoes and a crisp side salad.
Cod is an ideal fish for home cooks who are cautious about preparing seafood. Its firm, white flesh is forgiving and less prone to overcooking than more delicate fish like salmon. As long as you watch the time, cod stays tender and flaky, making it a great choice for a simple, impressive meal.
What to look for when buying cod loin
Choose cod loins—the meatier middle cut of the fillet—when you plan to bake. Loins are succulent and hold up well to cooking. Fillets or loins are usually sold boneless and either with or without skin; the loin is the prime option for baking.
When buying loins or fillets, check the flesh: it should be firm, pearl-white and free of off-odours. Fresh fish will smell clean and briny rather than fishy. If you need to freeze cod, use it within two weeks for best flavour. Ideally buy the fish on the day or a day before cooking.
Ingredients you need to make baked cod
This baked cod dish is straightforward to prepare. The fish stays moist and takes on the flavour of the tomato base and capers. Key ingredients:
- Cod loins – skin off;
- Salt and pepper – to season;
- Lemon – a squeeze before cooking.
For the tomato sauce:
- Tomato / Marinara sauce – use your preferred tomato sauce;
- Leek – adds gentle sweetness;
- Bell peppers – for colour and flavour;
- Garlic – for aroma and depth;
- Capers – briny bite that complements fish;
- Herbs – thyme and parsley work well;
- Salt and pepper – to taste;
- Coconut oil (or olive oil) – to cook the vegetables and add healthy fat.
Substitutions
If you can’t find cod, other white fish with a similar texture work well in this recipe:
- Pollock
- Haddock
- Coley
Recipe FAQs
Baking cod is simple and forgiving. Season the loins with salt, pepper and lemon, add them to a prepared tomato sauce, then bake in a preheated oven for about 10–15 minutes, depending on thickness. The fish is done when it turns opaque and flakes easily with a fork.
In a 200°C (about 400°F) oven, cod loins typically take 10–15 minutes to cook. Thicker pieces may need a couple of minutes more. Watch for an opaque colour and flaky texture.
Yes. Cool the baked dish, store it in an airtight container, and freeze. Reheat in the oven until heated through, about 20–30 minutes depending on portion size. Texture can change slightly after freezing, so fresh is best when possible.
Absolutely. The tomato sauce can be made up to 4 days ahead and kept refrigerated. Add the fresh fish to the sauce and bake when ready to serve for a quick, satisfying meal.
Serve this cod with rice, crushed or mashed potatoes, wedges or crusty bread and a simple salad. A squeeze of lemon and a sprinkle of fresh parsley finish it beautifully.
Other fish recipes you may like
-
Delicious Monkfish Curry
-
Easy Fish Pie Recipe
-
Creamy Fish Soup (Chowder)
-
Open Fish Pie With A Coconut Milk Twist
- Creamy fish chowder
- Exotic baked salmon (spicy)
- Rainbow trout with potatoes and spring garlic
- Easy fish pie
- Fish soup
- Open fish pie
- Sardines with polenta and garlic sauce
Let’s get supper ready—this baked cod is quick, satisfying and full of Mediterranean flavour.
Delicious Baked Cod Recipe
Equipment
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ovenproof dish
-
skillet or frying pan
-
spatula
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chopping board and knife
Ingredients
- 4 fillets or loins cod, approx 120 g (4 oz) each
- ¼ lemon, juice to season
- 400 ml tomato sauce (Marinara or your favourite)
- ½ medium leek, finely chopped
- 3 large bell peppers, sliced (mixed colours)
- 3 tbsp capers (marinated are fine)
- 3 cloves garlic, grated or finely chopped
- 8 cherry tomatoes
- 1 tsp maple syrup or brown sugar (optional)
- ½ tsp freshly ground black pepper
- ⅔ tsp salt (Himalayan or kosher)
- 1 tbsp thyme, fresh or dried
- 3–4 tbsp fresh parsley or other herbs
- 1 tbsp coconut oil or olive oil
Instructions
- Preheat the oven to 200°C (about 400°F).
- Season the cod fillets with salt, pepper and a drizzle of lemon juice; set aside.
- In a skillet, heat the coconut or olive oil over medium heat. Add the chopped leek, garlic, and a pinch of salt and pepper. Cook 2–3 minutes.
- Add the sliced peppers, cover and cook 3–4 minutes until slightly softened.
- Stir in the tomato sauce, capers, thyme and most of the parsley, reserving a little for garnish. Add cherry tomatoes and maple syrup if using. Adjust seasoning.
- Nestle the cod loins into the sauce, transfer the dish to the preheated oven and bake uncovered for 10–15 minutes, depending on thickness, until the fish is opaque and flakes easily.
- Remove from the oven, sprinkle with remaining parsley and add extra black pepper or chilli flakes if desired.
- Serve with rice, potatoes (wedges, crushed or mashed), crusty bread or a simple salad. Enjoy!
Notes
Buying cod loin with the skin on can help the pieces hold together, which is useful if you plan to pan-fry or confit. Cod loins are versatile: they roast, pan-fry, grill, steam, poach or can be used in stews as they keep their shape well.
Nutrition
Carbohydrates: 19 g |
Protein: 4 g |
Fat: 4 g
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