Baked Cod with Dill-Parsley Tomato Sauce

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Delicate cod fillets baked with a vibrant tomato-dill sauce that complements the fish without overpowering its natural flavor. This Mediterranean-inspired seafood recipe (high-protein), ready in about 24 minutes, pairs cod fillets, cherry tomatoes, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 240 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 14 min Serves 2 Mediterranean cuisine 240 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 400°F (200°C). Place cod fillets on a parchment-lined baking sheet and drizzle with 1/2 tbsp olive oil. Season with 1/4 tsp salt and 1/4 tsp black pepper.
  2. Step 2: Halve cherry tomatoes and arrange around cod. Drizzle with remaining 1/2 tbsp olive oil, then sprinkle with chopped parsley and dill. Bake for 12-14 minutes until cod flakes easily with a fork.
  3. Step 3: Remove from oven and let rest for 2 minutes. Spoon any accumulated juices from the pan over the fish before serving to keep it moist and flavorful.

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