Baked King Fish Cod in Tomato Sauce
Delight your taste buds with this Baked King Fish Cod in Tomato Sauce, a Mediterranean-inspired dish that combines tender, flaky cod fillets with a rich and vibrant tomato-based sauce. This easy-to-make recipe features aromatic garlic, sweet onions, and a blend of spices like oregano and paprika for a depth of flavor that's both comforting and sophisticated. A hint of dry white wine adds a subtle layer of elegance, while a finishing touch of fresh parsley and zesty lemon juice brings brightness to every bite. Perfect for weeknight dinners or special occasions, this one-pan dish is both flavorful and fuss-free, ready in just 45 minutes. Serve it with crusty bread, fluffy rice, or steamed vegetables to soak up the luscious sauce. This baked fish recipe is a must-try for seafood lovers seeking a healthy and satisfying meal!
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Recipe Information
Ingredients
- 4 pieces King fish cod fillets
- 3 tablespoons Olive oil
- 1 medium Yellow onion, finely chopped
- 3 cloves Garlic cloves, minced
- 400 grams Canned crushed tomatoes
- 2 tablespoons Tomato paste
- 120 milliliters Dry white wine (optional)
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 1 teaspoon Dried oregano
- 0.5 teaspoons Paprika
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Lemon juice
Instructions
Preheat your oven to 375°F (190°C).
Season both sides of the king fish cod fillets with a pinch of salt and black pepper, then drizzle with 1 tablespoon of olive oil. Set aside.
In a medium-sized oven-safe skillet or sauté pan, heat 2 tablespoons of olive oil over medium heat.
Add the chopped onion and cook for 2-3 minutes until soft and translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Pour in the crushed tomatoes and stir in the tomato paste. Mix until incorporated.
If using, add the dry white wine. Let the sauce simmer for 3-4 minutes to allow the alcohol to cook off.
Season the sauce with 1 teaspoon of salt, 0.5 teaspoon of black pepper, dried oregano, and paprika. Stir well and let simmer for another 5 minutes to thicken slightly.
Carefully place the seasoned king fish cod fillets into the skillet, spooning some of the sauce over each fillet.
Transfer the skillet to the preheated oven and bake for 18-20 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove from the oven and drizzle the fish with fresh lemon juice. Sprinkle the chopped parsley over the top for garnish.
Serve hot with crusty bread, rice, or a side of steamed vegetables.
Nutrition Facts
Calories |
305 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.5 g | 15% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 73 mg | 24% | |
| Sodium | 709 mg | 31% | |
| Total Carbohydrate | 12.6 g | 5% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 6.5 g | ||
| Protein | 32.4 g | 65% | |
| Vitamin D | 8.5 mcg | 43% | |
| Calcium | 60 mg | 5% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 1011 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
