Savory Italian Cod Bake with Tomato & Cheese
This Savory Italian Cod Bake is a delightful fusion of fresh cod fillets and zesty canned tomatoes, delivering the perfect balance of flavors that even non-fish lovers will appreciate. Inspired by traditional Italian cooking and crafted for busy weeknights, this dish utilizes pantry staples to create a satisfying meal that's both healthy and quick to prepare. Complete with a sprinkle of aromatic garlic and a generous layer of rich Italian cheese, this recipe serves as a fantastic introduction to seafood dishes. Ideal for families seeking a nutritious dinner option, this cod bake pairs beautifully with rice or pasta, allowing you to soak up every drop of the flavorful tomato sauce.
4
Servings
130
Calories
6
Ingredients
Ingredients
Fresh cod fish fillets
1.5 lbs (cut into portions)
Diced canned tomatoes with balsamic vinegar, olive oil, and basil
2 cans (drained)
Minced garlic
2 tablespoons (fresh or jarred)
Grated Italian cheese (parmesan, romano, asiago, grana padano)
1/2 cup (for topping)
Salt
to taste (for seasoning)
Black pepper
to taste (for seasoning)
Instructions
1
In a medium bowl, combine the canned tomatoes and minced garlic, mixing well to incorporate.
2
Spread half of the tomato-garlic mixture evenly on the bottom of a large frying pan over medium heat.
3
Arrange the fresh cod fillets on top of the tomato mixture, making sure they are spaced out for even cooking.
4
Pour the remaining tomato-garlic mixture over the fillets, coating them generously.
5
Season the top with salt, black pepper, and sprinkle a generous layer of grated Italian cheese over everything.
6
Increase the heat and bring the dish to a gentle boil, then reduce the heat to a simmer.
7
Cover and cook for approximately 15-20 minutes or until the cod flakes easily with a fork.
8
Once done, remove from heat and serve immediately, pairing it with either rice or pasta for a complete meal.
9
Enjoy your delicious, homemade Italian-style cod!
Nutrition Information
5g
Carbs
15g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Savory Italian Cod Bake?
It is a flavorful fusion of fresh cod fillets and zesty canned tomatoes inspired by traditional Italian cooking, designed to be a healthy and quick weeknight meal.
How many servings does this recipe provide?
This recipe makes 4 servings.
How many calories are in one serving of this cod bake?
Each serving contains approximately 130 calories.
What is the protein content per serving?
Each serving provides 15g of protein.
How many carbohydrates are in this dish?
There are 5g of carbohydrates per serving.
What type of fish is used in this recipe?
The recipe calls for 1.5 lbs of fresh cod fish fillets, cut into portions.
What kind of canned tomatoes should I use?
You should use two cans of diced canned tomatoes that include balsamic vinegar, olive oil, and basil.
Do I need to drain the tomatoes?
Yes, the instructions specify that the diced canned tomatoes should be drained.
How much garlic is required?
The recipe requires 2 tablespoons of minced garlic, which can be fresh or jarred.
What types of cheese work best for the topping?
A grated Italian cheese blend works best, such as parmesan, romano, asiago, or grana padano.
How long does it take to cook the cod?
The cod should be covered and cooked for approximately 15-20 minutes.
How do I know when the cod is done cooking?
The cod is finished when it flakes easily with a fork.
Is this recipe suitable for people who don't like fish?
Yes, the description mentions the balance of flavors is something even non-fish lovers will appreciate.
What side dishes go well with this Italian cod bake?
It pairs beautifully with rice or pasta to soak up the flavorful tomato sauce.
What are the main seasonings used?
The dish is seasoned with salt and black pepper to taste.
How many total ingredients are in this recipe?
There are 6 ingredients in total.
Is this dish prepared in the oven or on the stove?
While called a bake, the instructions describe a stovetop method using a large frying pan and simmering.
Is this recipe considered family friendly?
Yes, it is tagged as a family friendly and easy meal for nutritious dinners.
How do I start the cooking process?
Begin by combining the canned tomatoes and minced garlic in a medium bowl.
What is the first thing to put in the frying pan?
Spread half of the tomato-garlic mixture evenly on the bottom of the pan over medium heat.
Should I space the fish out in the pan?
Yes, make sure the fillets are spaced out for even cooking.
When do I add the cheese?
Sprinkle the cheese over the top after seasoning the fish and tomato mixture with salt and pepper.
What temperature should I cook the fish at?
Bring the dish to a gentle boil, then reduce the heat to a simmer and cover.
Is there any fat or sodium information available?
The specific fat, sodium, and cholesterol values are not provided in the nutritional facts for this recipe.
Can I use frozen cod?
The recipe specifies fresh cod, but frozen cod can be used if it is properly thawed and patted dry first.
How much cheese should be used?
The recipe calls for 1/2 cup of grated Italian cheese.
What tags are associated with this recipe?
Tags include cod, italian, quick dinner, healthy recipe, fish dish, easy meal, family friendly, tomato sauce, and baked fish.
Does this recipe contain sugar?
The nutritional data indicates the sugar content is null or not specified.
What is the best way to serve this?
Remove from heat and serve immediately while hot, ideally paired with rice or pasta.
Can I use jarred garlic instead of fresh?
Yes, the recipe explicitly states you can use fresh or jarred minced garlic.