Baked cod with tomatoes and zucchini is a nutritious and delicious dish that showcases the natural flavors of the ingredients without overpowering them. Whether you are looking for a light weeknight meal or a dish that impresses guests with its vibrant colors and simplicity, this recipe offers it all. The tender cod pairs beautifully with the juiciness of tomatoes and the delicate crunch of zucchini, making it a meal that appeals to both seafood lovers and those who prefer light, fresh ingredients.
In this comprehensive guide, we will walk you through every step of preparing this delicious baked cod recipe with tomatoes and zucchini. From selecting the best ingredients to perfecting the seasoning, each element will contribute to a dish that is flavorful, healthy, and easy to prepare.
Why Baked Cod?
Cod is one of the best fish for baking due to its firm yet flaky texture, mild flavor, and ability to absorb the seasonings and aromas of the accompanying ingredients. It is also a great choice for those looking for a lean source of protein that is rich in essential nutrients such as omega-3 fatty acids, vitamins B6 and B12, and selenium. When baked with vegetables like tomatoes and zucchini, cod transforms into a hearty yet wholesome meal.
Ingredients for Baked Cod with Tomatoes and Zucchini
Before diving into the cooking process, let’s gather the necessary ingredients for this flavor-packed dish. High-quality ingredients make a significant difference in taste, so we recommend using fresh, ripe vegetables and sustainably sourced cod.
Ingredients:
- 4 cod fillets (about 6 ounces each)
- 2 medium zucchinis, thinly sliced
- 1 pint of cherry or grape tomatoes, halved
- 3 cloves of garlic, minced
- 1 small red onion, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/4 cup fresh parsley, chopped
- Salt and freshly ground black pepper to taste
- Optional: A pinch of red pepper flakes for some heat
- Lemon wedges for serving
These ingredients combine to create a dish that is both visually appealing and nutritionally balanced, offering the perfect harmony between vegetables and seafood.
Step-by-Step Preparation: Crafting a Flavorful Baked Cod with Tomatoes and Zucchini
1. Preheat the Oven
Start by preheating your oven to 400°F (200°C). This temperature ensures that the cod cooks evenly and the vegetables become tender without losing their shape or flavor.
2. Prepare the Vegetables
Slice the zucchini into thin rounds and halve the cherry or grape tomatoes. Mince the garlic and slice the red onion thinly. The combination of tomatoes, zucchini, and onion will provide a bed of flavor for the cod to rest on during baking.
In a large bowl, combine the zucchini, tomatoes, garlic, and onion. Drizzle with 1 tablespoon of olive oil, and season with salt, pepper, oregano, and thyme. Toss the vegetables until they are well-coated in the seasoning and oil.
3. Prepare the Cod Fillets
Pat the cod fillets dry with a paper towel to remove any excess moisture. Season the fish on both sides with salt and pepper. For an added touch of flavor, drizzle the cod with fresh lemon juice to enhance the brightness of the dish.
4. Assemble the Baking Dish
Lightly grease a baking dish with olive oil. Spread the seasoned vegetables evenly across the bottom of the dish, creating a bed for the cod. Place the cod fillets on top of the vegetables.
Drizzle the remaining 1 tablespoon of olive oil over the cod fillets and vegetables. If you prefer a little heat in your dish, sprinkle a pinch of red pepper flakes over the top.
5. Bake the Cod
Place the baking dish in the preheated oven and bake for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork. The exact cooking time will depend on the thickness of the fillets, so keep an eye on the fish to avoid overcooking. The vegetables should be tender, and the tomatoes will have released their juices, creating a savory broth at the bottom of the dish.
6. Garnish and Serve
Once the cod is done baking, remove the dish from the oven and sprinkle with freshly chopped parsley. This adds a burst of color and fresh flavor to the dish. Serve the baked cod with lemon wedges on the side for an extra zesty kick.
Tips for Perfect Baked Cod
1. Use Fresh, Firm Cod Fillets
For the best results, choose cod fillets that are fresh and firm to the touch. If fresh cod is unavailable, frozen cod can be used, but make sure to thaw it completely and pat it dry to remove excess water before baking.
2. Opt for Ripe, In-Season Tomatoes
Tomatoes are a key element of this dish, providing a burst of flavor and a touch of acidity. Using ripe, in-season tomatoes will make a noticeable difference in the final flavor. Cherry or grape tomatoes are ideal due to their sweetness and concentrated flavor, but you can substitute them with larger tomatoes if preferred.
3. Don’t Overcook the Cod
Overcooking can cause the cod to become dry and tough. Cod is best when it is cooked just until it flakes easily with a fork, so keep a close watch during the baking process. A digital thermometer can be used to ensure the internal temperature reaches 145°F (63°C) for perfectly cooked fish.
4. Experiment with Herbs and Spices
While this recipe calls for oregano and thyme, feel free to experiment with other herbs like basil, rosemary, or tarragon to customize the flavor profile to your liking. Adding a touch of white wine or vegetable broth to the baking dish can also enhance the moisture and flavor of the dish.
Health Benefits of Baked Cod with Tomatoes and Zucchini
This dish is not only delicious but also offers numerous health benefits. Cod is a lean source of protein, packed with omega-3 fatty acids, which are essential for heart health and brain function. The tomatoes provide a rich source of vitamins A and C, as well as antioxidants like lycopene, which supports skin health and may help reduce the risk of chronic diseases. Zucchini is low in calories but high in fiber, vitamins, and minerals, making it an excellent addition to a healthy diet.
By baking the cod and vegetables together, you also reduce the need for added fats or oils, making this meal a low-calorie, nutrient-dense option that fits into a variety of dietary preferences, including gluten-free and low-carb diets.
A Wholesome and Delicious Meal
Baked cod with tomatoes and zucchini is a dish that perfectly balances simplicity with flavor. Whether you are an experienced cook or a beginner, this recipe is easy to follow and delivers consistently impressive results. With its bright flavors, vibrant colors, and nutritional benefits, this dish is sure to become a favorite in your meal rotation.
If you’re ready to enjoy a meal that is as healthy as it is satisfying, give this recipe a try. You’ll appreciate the fresh ingredients, ease of preparation, and the delightful combination of textures and tastes.