Cod Or Haddock Baked
A flavorful baked fish dish featuring tender cod or haddock layered with a savory tomato and onion mixture, perfect for a comforting and healthy meal. Suitable for family dinners.
Ingredients
Instructions
- Combine tomatoes, chopped onions, and chopped parsley in a bowl and set aside.
- Combine vinegar, olive oil, crushed garlic, pepper, and salt in a separate bowl and set aside.
- In a casserole, place a layer of the tomato mixture.
- Add a layer of fish fillet on top of the tomato mixture.
- Pour a layer of the oil mixture over the fish.
- Repeat the layers: tomato mixture, fish, and oil mixture.
- Bake in a preheated oven at 350°F (175°C) for 50 minutes.
- Serve hot with rice.
Tips & Substitutions
For a richer flavor, try using fresh herbs like basil or thyme instead of parsley. If you prefer a slightly spicy kick, consider adding red pepper flakes to the oil mixture. You can substitute the cod or haddock with other white fish such as tilapia or even salmon for a different taste. Make sure to adjust the cooking time based on the thickness of the fillets.
Serving Suggestions
This baked cod or haddock pairs beautifully with rice, but you can also serve it with quinoa or a side of roasted vegetables for a complete meal. A fresh green salad dressed with lemon vinaigrette complements the dish nicely. For a Mediterranean twist, consider adding a side of Tomato And Sardine Salad.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the dish in an oven preheated to 350°F (175°C) for about 15-20 minutes until heated through. This will help maintain the fish’s moisture and flavor without making it rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Cod Or Haddock Baked contains roughly 286 calories, with 4g protein, 53g carbohydrates, and 3g fat. It is an excellent source of vitamin C (48% of the Daily Value), and a good source of iron and potassium.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish for this recipe?
Yes, you can use frozen fish fillets. Just ensure they are fully thawed before layering in the casserole to allow for even cooking. You may need to increase the baking time slightly if the fillets are still partially frozen.
What type of tomatoes should I use?
A 1 lb. can of diced tomatoes works best for this recipe, but you can also use crushed tomatoes for a smoother texture. If using fresh tomatoes, about 4 medium-sized ripe tomatoes, chopped, can be substituted, and you may want to add a bit of tomato paste for depth.
Can I make this dish ahead of time?
Absolutely! You can assemble the layers in advance and refrigerate the casserole for up to 24 hours before baking. Just make sure to cover it tightly with plastic wrap or aluminum foil to prevent drying out.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).