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Oven Roasted Cod with Mediterranean-Style Sauce

Ingredients

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This Oven Roasted Cod recipe embodies the essence of Mediterranean cuisine with its use of fresh ingredients, aromatic herbs and wholesome flavors. Whether you’re looking to add more seafood to your diet, or simply craving a taste of the Mediterranean, this fish dish is sure to delight your senses and leave you longing for more.

This roasted fish dish is quick and easy to prepare, making it a perfect weeknight meal when you are short on time, but desire a wholesome, home cooked meal.

Oven roasted cod covered in a Mediterranean-style tomato sauce sitting on white plate with a side of sautéed spinach.
Plate the oven roasted cod with your favorite sautéed or roasted vegetables.

Why You Should Make This Fish Recipe

This Oven Roasted Cod offers a healthy and satisfying meal option. Packed with protein from the cod, and an array of nutrient-rich vegetables, it’s a dish that not only tantalizes the taste buds, but also nourishes the body.

In addition, this cod recipe is incredibly easy to prepare, making it perfect for busy weeknights when you crave something wholesome, yet fuss-free.

Ingredients to Make Baked Cod with a Mediterranean-Style Sauce

  • Cod: Easily substitute with other white fish such as haddock, halibut, mahi-mahi or Chilean sea bass.
  • Seasoning Blend: Use ground spices instead, or easily use your favorite seasoning blend.
  • White onion: Replace with yellow onion or shallots, for a milder flavor.
  • Bell peppers: Green bell pepper and/or orange bell peppers can be used as alternatives.
  • Garlic cloves: Use minced garlic from a jar as a convenient substitute.
  • Capers: Substitute with chopped olives, or use both.
  • Baby Potatoes: Feel free to leave out and serve this roasted cod with steamed rice.
  • Canned Whole Tomatoes: Substitute with crushed, diced tomatoes or fresh cherry tomatoes.
  • White Wine: Pinot Grigio is great for cooking. You can also replace the wine with chicken stock or seafood stock.

How to Prepare Oven Roasted Cod

With straightforward instructions and readily available ingredients, making this Oven Roasted Cod recipe is a breeze:

  1. Grind fennel seeds, cumin seeds, and oregano with salt.
  2. Sauté onions, bell peppers, garlic, and capers.
  3. Add potatoes, crushed tomatoes and white wine; simmer.
  4. Season cod with salt and pepper.
  5. Brush casserole dish with oil; layer sauce, cod, and lemon slices.
  6. Bake at 400°F (200°C) for 15-20 minutes.
  7. Garnish with parsley before serving.

How to Serve and Store Oven Roasted Cod

Serve this roasted fish paired with your favorite sautéed or steamed vegetables, a simple green salad and/or crusty bread.

To store leftovers, simply transfer any remaining cod and sauce to an airtight container and refrigerate for up to 2-3 days. To reheat, gently warm the leftovers in a skillet over low heat, adding a splash of water or broth, if needed.

More Cod Recipes to Love

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Oven roasted cod covered in a Mediterranean-style tomato sauce sitting on white plate with a side of sautéed spinach.

Oven Roasted Cod with Mediterranean-Style Sauce


Description

This Oven Roasted Cod recipe embodies the essence of Mediterranean cuisine with its use of fresh ingredients, aromatic herbs and wholesome flavors.


Ingredients

Scale
  • 1 1/2 pounds cod (2 large fillets)
  • 1 teaspoon salt, divided
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon fennel seeds
  • 1/2 teaspoon cumin seeds
  • 1 teaspoon dried oregano
  • 1 tablespoon olive oil
  • 1 small white onion, sliced thin
  • 1 red bell pepper, sliced thin
  • 1 yellow bell pepper, sliced thin
  • 2 garlic cloves, minced
  • 2 tablespoons capers
  • 1/2 pound pre-steamed baby potatoes, halved
  • 1 (28-ounce) can whole tomatoes (reserve the sauce)
  • 1/2 cup white wine
  • 1 lemon, thinly sliced
  • 2 tablespoons fresh chopped parsley, for garnish

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. In a mortar and pestle, grind together the fennel seeds, cumin seeds, and dried oregano with 1/2 teaspoon of salt until fragrant.
  3. In a large skillet, heat olive oil over medium heat. Add sliced onions and bell peppers, season with a touch of salt and black pepper. Sauté for 3-4 minutes until softened.
  4. Add minced garlic, capers and the pre-steamed baby potatoes. Stir well to combine.
  5. Hand crush the whole tomatoes and add them to the skillet. Season with a touch of salt and black pepper. Pour in the white wine.
  6. Sprinkle the seasoning blend over the sauce. Allow it to simmer for about 8-10 minutes, stirring occasionally.
  7. While the sauce is simmering, season both sides of the cod fillets with remaining salt and black pepper.
  8. Brush olive oil onto the bottom of an oven-safe casserole dish large enough to hold the fish.
  9. Spoon a generous layer of the sauce onto the bottom of the dish.
  10. Place the seasoned cod fillets on top of the sauce and spoon the remaining sauce over the cod.
  11. Arrange thinly sliced lemon slices on top of the cod.
  12. Bake the cod, uncovered, in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
  13. Once done, garnish with fresh chopped parsley before serving.
  14. Serve the Oven Roasted Cod immediately with your favorite vegetable side dish or crusty bread to soak up the delicious sauce.
  15. ENJOY!

Notes

  • Any white fish, or even salmon would work in this recipe.
  • Easily use ground spices instead of using a mortar and pestle to grind the seeds.
  • Substitute the seasoning blend with your favorite, if desired.
  • Use steam-in-bag baby potatoes. Pre-steam and cut in half. 
  • Easily leave out the potatoes and serve this roasted cod with steamed rice or orzo.
  • Replace the white wine with chicken or seafood stock.
  • Olives would make a great addition.
  • If the sauce is a little too thick after simmering, simply add in the reserve sauce from the canned tomatoes, or another touch of wine or stock.
  • Try not to overcook the fish.
  • Serve immediately with roasted vegetables, a garden salad and/or crusty bread.
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Category: Dinner, Fish and Seafood
  • Method: Easy
  • Cuisine: Seafood

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WELCOME! My name is Melissa Latin aka. Charlotte Fashion Plate. Happy to meet you! I am more than just recipes. I love fashion and style too! Most importantly, I love my Family (my Hubby and my Fur Babies). My Husband (aka my “Kitchen Bitch”) means the world to me. He’s pretty damn cool too. Not only is he one of the nicest guys you will ever meet, he also has had a lengthy career in professional hockey. Not only winning two Stanley Cups with the Pittsburgh Penguins in the early ’90’s, but most recently winning the Calder Cup with the Charlotte Checkers, amongst many other accolades. If you live in Charlotte and play hockey, or have a family member who plays, be sure to contact him!

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