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Mediterranean Baked Cod with Onions and Tomatoes

Mediterranean Baked Cod with Onions and Tomatoes

Mild cod fillets bake over a bed of sweet onions, cherry tomatoes, garlic, lemon, and herbs for a simple mediterranean-style dinner. The fish stays moist under a light olive oil and lemon dressing, while the vegetables become tender and saucy in the baking dish.

Prep: 15 min · Cook: 25 min · Total: 40 min · Serves: 4

Ingredients

  • 2 medium yellow onions (thinly sliced)
  • 0.5 tsp sweet paprika
  • 2 cups cherry tomatoes (halved)
  • 1.5 lb cod fillets (skinless, about 4 pieces)
  • 3 cloves garlic (minced)
  • 1 tsp lemon zest (finely grated)
  • 0.5 tsp black pepper (freshly ground)
  • 0.25 cup fresh parsley (chopped)
  • 1 tsp kosher salt (divided)
  • 1 small lemon (cut into wedges)
  • 3 tbsp extra-virgin olive oil
  • 2 tbsp lemon juice (freshly squeezed)
  • 1 tsp dried oregano

Instructions

  1. Heat the oven to 400°F (200°C) with a rack in the center position, and set out a 9-by-13-inch baking dish so the vegetables and fish can fit in a single layer.
  2. Pat the 1.5 lb cod fillets dry with paper towels on a separate cutting board, keep the raw fish away from the vegetables, and wash your hands, knife, board, and any surfaces that touched the fish before continuing.
  3. Add the 2 medium thinly sliced yellow onions, 2 cups halved cherry tomatoes, 3 minced garlic cloves, 2 tbsp of the extra-virgin olive oil, 0.5 tsp of the kosher salt, 0.25 tsp of the black pepper, 1 tsp dried oregano, and 0.5 tsp sweet paprika to the 9-by-13-inch baking dish, then toss with tongs until the vegetables are evenly coated.
  4. Bake the onion and tomato mixture on the center rack at 400°F (200°C) for 12 minutes, stirring once halfway through, until the onions begin to soften and the tomatoes release some juices.
  5. While the vegetables bake, whisk the remaining 1 tbsp extra-virgin olive oil, 2 tbsp freshly squeezed lemon juice, 1 tsp finely grated lemon zest, the remaining 0.5 tsp kosher salt, and the remaining 0.25 tsp black pepper in a small bowl for about 30 seconds until glossy.
  6. Remove the baking dish from the oven with oven mitts and spread the softened onions and tomatoes into an even layer with a spatula so they form a moist bed for the fish.
  7. Place the cod fillets on top of the vegetables in a single layer, leaving a little space between pieces, then spoon the lemon-oil mixture evenly over the fish.
  8. Return the baking dish to the center rack and bake at 400°F (200°C) for 10 to 12 minutes, until the cod is opaque, flakes easily with a fork, and an instant-read thermometer inserted into the thickest part of the largest fillet registers 145°F (63°C).
  9. Remove the baking dish from the oven and let the fish rest in the hot dish for 3 minutes, which allows the juices to settle while the onions finish softening in the pan juices.
  10. Use a wide fish spatula to transfer each cod fillet to a plate, spoon the baked onions, tomatoes, and lemony pan juices around the fish, and sprinkle each serving with the 0.25 cup chopped fresh parsley.
  11. Serve immediately with the 1 small lemon cut into wedges, squeezing extra lemon over the fish at the table if desired.

Nutrition (per serving)

  • Calories: 261
  • Protein: 33 g
  • Fat: 12 g
  • Carbohydrates: 10 g
  • Fiber: 2 g
  • Sugar: 5 g
  • Sodium: 690 mg

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