Baked Cod in Spicy Tomato Sauce

Flavorful and tender, my baked cod in spicy tomato sauce is a rustic and healthy meal perfect for any night of the week. Prepared with seasoned fresh cod filets seared and nestled into a tomato sauce kissed with garlic, white wine, red pepper flakes, olives and capers, then baked off until golden on top, this baked cod recipe is loaded with flavor and a delicious way to prepare light and flaky cod!

Fresh Cod Baked in a Flavorful Tomato Sauce

When we're looking to eat a little lighter and healthier, fresh fish is often on our menu.

From my flaky and scrumptious baked halibut recipe, to my pan seared salmon with Mediterranean salsa, or even my tilapia with lemon and herbs, fish prepared in a healthy, bright and ultra flavorful style is the way to go.

Fresh cod is another terrific fish to cook with, because it's a mild white fish with a tender and flaky interior that takes on other flavors really well, jazzing up its otherwise very neutral flavor.

Plus, cod is a bit cheaper than halibut, yet with a very similar texture and flavor.

This baked cod recipe is a terrific dish to whip up anytime you're craving a healthy, vibrant and mouthwatering fish recipe, one that you can feel really good about enjoying, and in no time flat.

Heck, this recipe even ideal for a busy weeknight when you're looking to put together a few pantry staples to make a rustic and colorful din-din that's restaurant quality!

Prepared with fresh cod filets, seasoned and lightly seared, then nestled into a mildly spicy tomato sauce simmered with garlic, white wine, briny Kalamata olives and capers, plus a couple of anchovy filets for earthiness, this baked cod in spicy tomato sauce can be enjoyed just as is, or with crusty bread for sopping up all the yummy sauce, perhaps even with pearl couscous or quinoa.

My Recipe for Baked Cod in Spicy Tomato Sauce

Because cod has such clean, mild and neutral flavor, it needs some bolder ingredients to help make things interesting.

It also benefits from a good amount of seasoning, so I start with sprinkling over some salt and pepper, granulated onion and garlic, plus a touch of Italian seasoning. Then, I very lightly dredge each filet in flour, shaking off the excess—this creates a bit of color when the cod is seared, and even adds flavor.

And that spicy tomato sauce...?

What I love about the sauce is how bright, garlicky, and winey it tastes, with just the right amount of kick. You'll appreciate being able to control the level of spiciness here, by adding more or less red pepper flakes to the pan, depending on taste.

I also really like to add in several finely minced anchovy filets (they just add a bit of umami in the background, which really works here), along with capers and pitted Kalamata olives for more savory flavor, and texture.

Garnished with fresh parsley and/or basil leaves, then spooned into a shallow bowl with warm, crusty bread as an accompaniment (or even pearl couscous), this baked cod is a fantastic meal to prep when you're looking to add more healthy and delicious fish dishes to your dinner rotation.

Here's a glance at my baked cod in spicy tomato sauce recipe: (or just jump to the full recipe...)

1. To get started, I season each cod filet and then lightly press into flour, shaking off the excess.
2. I sear the filets for just a couple minutes per side to create a golden exterior, and set those aside for a moment.
3. Next, I prepare my spicy tomato sauce by layering in the various aromatic ingredients, then allow that to simmer for just 15 minutes, to meld the flavors a bit.
4. I then nestle the cod filets into the sauce, and place everything into the oven to allow the cod to bake for about 10 minutes.
5. Then, I switch my oven to the “broil” setting, and allow the cod to broil for about 2 minutes, to get a little extra golden-brown color on top.
6. To finish the baked cod, I sprinkle over chopped parsley and/or fresh basil, and plate up with lots of accompanying sauce to sop up with warm bread, or even serve with another side of choice.

Recipe

Baked Cod in Spicy Tomato Sauce

by Ingrid Beer

Print Recipe

This succulent baked cod is pan seared then nestled into a spicy tomato sauce with white wine, garlic, briny olives and capers!

Category: Entree
Cuisine: American

Yield: Serves 4

Nutrition Info: 463 calories per serving

Prep Time: 15 minutes
Cook time: 42 minutes
Total time: 57 minutes

Ingredients:

• 4 (6 to 8 ounce) cod filets
• Salt
• Black pepper
• 2 teaspoons Italian seasoning, divided use
• 1 teaspoon granulated onion
• 1 teaspoon granulated garlic
• ½ (scant) cup flour
• Olive oil
• 1 small white onion, finely diced
• 8 cloves garlic, pressed through garlic press
• 4 anchovy filets, minced
• Pinch red pepper flakes (use your desired amount according to taste)
• ½ cup white wine (Pinot Grigio is good here)
• ½ cup pitted and sliced Kalamata olives
• 2 tablespoons capers
• 1 (28 ounce) can crushed tomatoes (San Marzano are best)
• Basil or chopped parsley, for garnish

Preparation:

1. Begin by gathering and prepping all of your ingredients according to the ingredient list above to have ready and organized for use.
2. Pat the cod filets with a paper towel to absorb any excess moisture, then season them with a good sprinkle of salt and black, pepper, 1 teaspoon of the Italian seasoning, as well as the granulated onion and garlic.
3. Dip each fillet lightly into the flour, shaking off any excess. Repeat with all filets, and pace onto a plate to hold.
4. Place a large, deeper, oven-safe pan or skillet over medium-high heat, and drizzle in about 3 tablespoons of the olive oil. Once hot, add in the cod filets (work in batches, if necessary) and allow them to sear for roughly 2 ½ to 3 minutes per side, until golden brown. Remove from pan and place onto a plate to hold.
5. Wipe the pan out from any burned bits, then drizzle in about 2 tablespoons of the olive oil. Once hot, add in the finely diced onions and saute those for about 3 to 5 minutes, or until a pale golden color. Add in the garlic, the minced anchovies and the pinch of red pepper flakes, and stir until aromatic.
6. Then, pour in the white wine and allow it to bubble up for a few moments and reduce by about half, then stir in the Kalamata olives and capers.
7. Pour in the crushed tomatoes and season with a couple more pinches of salt and pepper (take care not to add to much salt as the olives and capers will release some salty brine as they cook), and allow the sauce to simmer very gently for 15 minutes, uncovered.
8. Meanwhile, preheat your oven to 400°.
9. Once the sauce has simmered, gently and carefully nestle the seared cod filets into the sauce, and place the pan into the oven. Bake the cod for about 10 minutes, then switch the oven setting to “broil”, and allow the cod to broil for 2 more minutes, to add more golden color to the top.
10. Finish the baked cod by sprinkling over some chopped parsley and/or basil, and serve with toasted rustic bread or over pearl couscous, for sopping up the sauce.

Tips & Tidbits for my Baked Cod in Spicy Tomato Sauce recipe:

• Firm, fresh cod filets for best results: If you happen to have a fish market/monger nearby, opt to get your cod filets from there for the freshest, most flavorful catch. While you can use frozen and thawed cod, I typically avoid frozen because I find that it leaches out too much water into the recipe, opting rather for fresh cod. Also, look for fish that is firm and has a clean smell.
• Organic, crushed San Marzano tomatoes for rich flavor: While any good quality, organic crushed tomatoes work here, if you can find canned San Marzano tomatoes, choose those. They have a rich, earthy, sweet and savory flavor.
• Anchovies for a touch of depth: If you're not a fan of anchovies, feel free to leave them out. However, they're actually extremely mild in this recipe, just sort of melting into the sauce and adding a touch of savory depth—you really can't even taste them specifically, but they do add something special to the dish.
• What to serve with this baked cod recipe: I actually like to keep things really simple by just serving a slice or two of lightly toasted rustic bread on the side to mop up the spicy tomato sauce. Other great options to pair with this dish are pearl couscous, traditional couscous, or even quinoa.

Craving other light and healthy fish dishes? Check out my recipe for Baked Halibut, Pan Seared Salmon, Broiled Salmon, Tilapia with Lemon and Herbs, Grilled Swordfish, or my recipe for Grilled Mahi Mahi!