Baked cod with a rich tomato sauce recipe

Baked Cod with a Rich Tomato Sauce Recipe

Baked cod with a rich tomato sauce is a delicious and nutritious dish that is perfect for any occasion. This recipe combines the delicate flavor of cod with the tanginess of tomato sauce, creating a mouthwatering meal that is sure to please. Not only is this recipe tasty, but it is also packed with nutritional benefits that will leave you feeling satisfied and nourished.

Nutritional Benefits

  1. High in protein: Cod is an excellent source of protein, which is essential for building and repairing tissues in the body.
  2. Low in calories: This recipe is a healthy and low-calorie option, making it suitable for those watching their weight.
  3. Rich in omega-3 fatty acids: Cod is a great source of omega-3 fatty acids, which have been linked to numerous health benefits, including reduced inflammation and improved heart health.
  4. Good source of vitamins and minerals: Cod is packed with vitamins and minerals, such as vitamin B12, vitamin D, and selenium, which are important for overall health and wellbeing.


  1. 1 lb fresh cod fillets
  2. 1 cup tomato sauce
  3. 1 onion, diced
  4. 2 cloves of garlic, minced
  5. 1 tablespoon olive oil
  6. 1 teaspoon dried oregano
  7. Salt and pepper to taste

Processing Steps

  1. Preheat the oven to 375°F (190°C).
  2. Season the cod fillets with salt, pepper, and dried oregano.
  3. Heat olive oil in a skillet over medium heat. Add diced onion and minced garlic, and sauté until the onion becomes translucent.
  4. Add the tomato sauce to the skillet and simmer for a few minutes until heated through.
  5. Place the cod fillets in a baking dish and pour the tomato sauce mixture over them.
  6. Bake in the preheated oven for 15-20 minutes or until the cod is cooked through and flakes easily with a fork.

Tips and Recommendations

When serving and preparing this delicious recipe, consider the following tips:

  • Pair the baked cod with a side of steamed vegetables or a fresh salad to complete the meal.
  • Garnish the dish with fresh herbs, such as parsley or basil, for an added burst of flavor.
  • Make sure to choose fresh and high-quality cod fillets for the best taste and texture.
  • Adjust the seasoning according to your taste preferences. You can add chili flakes for a spicy kick or a squeeze of lemon juice for extra acidity.

Shopping List:

  1. 1 lb fresh cod fillets
  2. 1 cup tomato sauce
  3. 1 onion
  4. 2 cloves of garlic
  5. Olive oil
  6. Dried oregano
  7. Salt and pepper

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