Description
A quick, healthy, and stress-free one-pan dinner featuring baked cod fillets with blistered cherry tomatoes, lemon, and herbs. Ready in just 15 minutes with minimal cleanup.
Ingredients
Scale
- 1.5 lbs (680g) cod fillets
- 1 pint (300g) cherry tomatoes
- 3 tablespoons extra virgin olive oil
- 2 lemons (1 for juice, 1 for slicing)
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon kosher salt
- Black pepper, freshly cracked
- Optional: ½ teaspoon red pepper flakes
- Optional: 2 tablespoons grated Parmesan cheese
- Optional: 1 tablespoon butter
Instructions
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- Wash and pat dry cherry tomatoes. Toss with 1 tablespoon olive oil, salt, and pepper. Spread in a single layer on the baking sheet.
- In a small bowl, whisk together remaining 2 tablespoons olive oil, juice of one lemon, minced garlic, dried oregano, salt, pepper, and red pepper flakes (if using).
- Rinse cod fillets and pat very dry with paper towels. Place fillets on top of the tomatoes.
- Drizzle the lemon herb sauce over the fish and tomatoes, ensuring some sauce gets under the fish. Slice lemon thin and lay on top of fish if desired.
- Bake for 10-12 minutes, or until fish flakes easily with a fork and is opaque throughout.
- Remove from oven. Garnish with fresh parsley and a squeeze of lemon juice. Add butter or Parmesan if desired and serve immediately.
Notes
Pat the fish dry before cooking to ensure it roasts rather than steams. Do not crowd the pan; give the tomatoes and fish space to blister and brown. Check for doneness early as cod cooks quickly and can dry out. This recipe is naturally gluten-free and dairy-free if you omit the butter and Parmesan.
- Prep Time: 2 minutes
- Cook Time: 12 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with tomato
- Calories: 280
- Sugar: 4
- Sodium: 350
- Fat: 16
- Saturated Fat: 2
- Carbohydrates: 8
- Fiber: 2
- Protein: 25
Keywords: baked cod, one pan dinner, healthy seafood, quick meals, lemon herb fish, weeknight dinner, gluten-free