Baked Cod with Tomato-Pepper Sauce and Herb Couscous

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Tender baked cod fillets nestled in a bright tomato and bell pepper sauce, served alongside fluffy herb-infused couscous. This mediterranean-inspired seafood (gluten free option) ready in about 45 minutes blends (6 oz each) cod fillets, salt, black pepper into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 350 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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: 15 min Cook: 30 min Serves 4 Mediterranean cuisine 350 cal/serving
Plan a meal with the AI → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Instructions

  1. Step 1: Preheat oven to 375°F. Pat dry 4 cod fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp olive oil in a skillet over medium heat. Add 1 small diced yellow onion and 1 diced red bell pepper. Sauté for 5-6 minutes until vegetables soften and edges begin to caramelize.
  3. Step 3: Stir in 3 minced garlic cloves, 1 tsp dried oregano, and 1 can (14 oz) diced tomatoes with juices. Simmer for 7-8 minutes until sauce thickens and flavors meld.
  4. Step 4: Transfer the tomato-pepper sauce to a baking dish and nestle the seasoned cod fillets into the sauce. Drizzle with 1 tbsp olive oil and bake for 15-18 minutes until cod is opaque and flakes easily with a fork.
  5. Step 5: Meanwhile, place 1 cup couscous in a heatproof bowl. Pour 1 cup boiling water over it, cover tightly, and let sit for 5 minutes. Fluff with a fork and stir in 2 tbsp chopped fresh parsley, 1 tsp lemon zest, and 1 tbsp lemon juice.
  6. Step 6: Serve the baked cod over the herb couscous, spooning generous amounts of the tomato-pepper sauce over each fillet.

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Bakeware & baking tools → Shop all kitchen tools →

Frequently asked questions

How long does Baked Cod with Tomato-Pepper Sauce and Herb Couscous take to make?

Total time is about 45 minutes (15 min prep + 30 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Baked Cod with Tomato-Pepper Sauce and Herb Couscous?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Baked Cod with Tomato-Pepper Sauce and Herb Couscous?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Baked Cod with Tomato-Pepper Sauce and Herb Couscous for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Baked Cod with Tomato-Pepper Sauce and Herb Couscous gluten free option?

Yes — this recipe is tagged gluten free option based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

Related recipes