Are you looking for a delicious and easy seafood dish? Baked cod with pesto and cherry tomatoes is the perfect option! This recipe combines simple cooking techniques, like baking, to create a meal that’s packed with flavor profiles you’ll love.
You’ll enjoy a delightful blend of fresh herbs, zesty lemon, and savory tomatoes—all enhancing the natural taste of the fish. Using frozen wild cod is a convenient option as you can cook it directly from frozen without thawing.
Start by preheating your oven to 400°F, which is ideal for getting that flaky texture you crave. Pat the cod dry to remove excess moisture, then season it with salt, garlic powder, and black pepper.
Layering your dish is key: spread a generous amount of pesto over the fish, add sliced tomatoes, and consider a crunchy breadcrumb topping for extra texture.
With a cooking time of just 15 to 25 minutes, you can have a satisfying meal ready without much fuss. Plus, you can prepare elements ahead of time, making it even easier.
What ingredients do you need?
To create a flavorful baked cod dish, you’ll need a handful of key ingredients. Start with the cod fillets, which typically weigh around 4-6 oz each. While cod is a popular choice, feel free to explore other fish varieties like halibut or tilapia if you prefer.
Here’s a quick list of must-have ingredients:
- Pesto: You can use store-bought basil pesto or whip up homemade using fresh basil, garlic, and pine nuts or walnuts. Don’t forget to add a squeeze of lemon juice for that zesty kick!
- Veggies: Cherry or grape tomatoes are essential, but you can also include shallots, zucchinis, or even purple onions for added flavor and texture.
- Seasoning: Olive oil or avocado oil, salt, and pepper will help elevate your dish, along with some lemon juice or zest for brightness. This dish not only features cod, which is known for its tender texture, but it also incorporates nutritious cannellini beans for added fiber.
If you want to get creative, consider using pesto alternatives like arugula or sun-dried tomato pesto.
Don’t hesitate to add optional ingredients, such as breadcrumbs or goat cheese, to enhance your baked cod experience.
Step by Step Instructions
Start by preheating your oven to 190°C (fan 170°C, Gas 5) or 400°F.
While the oven heats, cut the cod into evenly-sized pieces (about 4 oz or 150g each) and slice your cherry tomatoes in half. If you’re using asparagus or other veggies, trim them as needed.
Next, heat an ovenproof frying pan over medium heat and add some ingredients like chorizo to release their oils.
Stir in the beans, cherry tomatoes, and pesto sauce, simmering for about 5 minutes until the tomatoes soften. You can also roast your veggies in the oven with olive oil, salt, and pepper for a different cooking technique.
Now, assemble the dish. Place the cod on the veggies, spread pesto on top, and if you like, add breadcrumbs or Parmesan. This dish not only highlights the cod’s flavor but also provides a balanced meal with healthy fats and carbohydrates from the vegetables.
Wrap the cod in parchment paper or place it in a baking dish. Bake for 12-20 minutes, depending on thickness, until it flakes easily with a fork.
Finally, sprinkle fresh herbs and a grind of black pepper over the cod before serving. Enjoy your baked cod with your choice of sides!
- Use lemon juice for zest.
- Try other herbs if needed.
- Swap chorizo for a lighter protein.
Cooking Tips
After you’ve followed the step-by-step instructions to prepare your baked cod, consider these cooking tips to elevate your dish even further.
First, pay attention to your cooking temperature and time. Preheat your oven to 400°F, but if you prefer a crispier finish, bump it up to 425°F or 450°F, adjusting the cooking time accordingly. Cod should cook for 15-25 minutes, depending on thickness, and it’s done when it flakes easily and reaches 145°F internally.
When it comes to seasoning, don’t hold back! Use salt, pepper, garlic powder, and spices like oregano or Aleppo chili flakes to enhance flavors. If you’re out of pesto, try using store-bought varieties or even a homemade basil sauce. You can also combine pesto with a splash of lemon juice for extra zest.
For your vegetables, fresh or canned tomatoes work well, and you can nestle your cod among them for balanced flavors.
If you want to change things up, feel free to substitute sides like orzo or quinoa based on what you have on hand.
Serving Suggestions
When you’re ready to serve your baked cod, think about pairing it with sides that enhance its flavors and provide a well-rounded meal. For delicious side dish combinations, consider creamy orzo mixed with pesto and goat cheese for a fluffy texture.
Roasted potatoes or baked cauliflower make simple yet satisfying choices that complement the fish beautifully. If you’re looking for something healthier, try bulgur wheat mixed with roasted vegetables and a herb dressing.
Salad pairings can also elevate your meal. A revitalizing green salad with a light vinaigrette will cut through the richness of the cod. Alternatively, a warm bulgur salad featuring roasted peppers and cherry tomatoes adds a vibrant touch.
For a classic option, serve a Caprese salad with fresh mozzarella, basil, and those juicy cherry tomatoes. You can also incorporate grape tomatoes, shallots, and garlic into your baking dish for added flavor.
Don’t forget to round out your meal with grains like quinoa or brown rice, which can soak up any extra pesto sauce. These combinations not only enhance the dish but also create a satisfying dining experience.
Storing
To keep your baked cod fresh and safe to eat, it’s essential to store it properly. After cooking, let the fish cool completely before placing it in the refrigerator. Cooked fish can be stored for up to 3 days, so be sure to eat your leftovers within this storage duration for the best quality.
Use airtight storage containers to prevent contamination and keep odors at bay. Glass or plastic containers work well, but make sure they’re sealed tightly.
If you’ve paired your cod with ingredients like orzo or vegetables, store them separately. This separation helps maintain the fish’s flavor and texture.
Avoid storing the cod for longer than 3 days, as its quality will degrade, and remember that fish doesn’t freeze well. Always keep it in the fridge at a consistent cool temperature.
Label and date your containers for easy identification, and steer clear of strong-smelling foods to avoid cross-contamination.
Health Benefits
Baked cod not only delights your taste buds but also offers an array of health benefits that make it a smart meal choice. The combination of cod, pesto, and cherry tomatoes provides a powerhouse of nutrients essential for your well-being. Cod is rich in protein, low in calories, and offers essential nutrients that support muscle function.
Pesto, packed with antioxidants from ingredients like basil, garlic, and olive oil, helps reduce inflammation and oxidative stress. These antioxidants play a significant role in promoting heart health by lowering the risk of heart disease and strokes. The omega-3 fatty acids in pesto contribute further to your heart health, while garlic helps lower cholesterol levels, enhancing blood circulation.
Additionally, the calcium found in pesto aids in nutrient absorption, particularly phosphorus, vital for strong bones. Along with vitamin A and vitamin C from basil and cherry tomatoes, this dish supports overall bone health and immune function.
What to serve with it
Pairing your baked cod with the right sides can elevate your meal to new heights. Consider a variety of side dish options that complement the flavors of the cod and pesto. For a soft, fluffy texture, try pesto goat cheese orzo, or go for a warm bulgur salad mixed with roasted vegetables.
Roasted vegetables, such as peppers and cherry tomatoes, make a colorful and flavorful accompaniment. For a heartier option, roasted or baked potatoes are always a crowd-pleaser, while quinoa serves as a great gluten-free alternative.
You might also serve the cod over rice or couscous for a well-rounded meal. Don’t forget about fresh herbs—garnish your dish with parsley, basil, or mint for an extra flavor boost. A squeeze of fresh lemon juice can brighten the entire plate, while feta cheese adds a delicious creamy texture.
Finally, consider sauce pairings like a light vinaigrette or a drizzle of pesto to tie everything together. With these options, your baked cod will shine alongside the perfect sides!
