Baked Garlic-Parmesan Cod with Spiced Tomato Sauce
Tender cod fillets baked with a garlic-parmesan crust, served with a robust spiced tomato sauce that balances acidity and warmth. This mediterranean-inspired seafood ready in about 35 minutes blends (5 oz each) cod fillets, grated Parmesan cheese, minced garlic cloves 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 320 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.
Ingredients
- 4 pieces (5 oz each) cod fillets
- 1/3 cup grated Parmesan cheese
- 4 cloves minced garlic cloves
- 3 tbsp divided olive oil
- 1 can (14 oz) canned crushed tomatoes
- 1/4 tsp red pepper flakes
- 1 tsp dried oregano
- 1 tsp divided salt
- 1/2 tsp divided black pepper
- 2 tbsp chopped fresh basil
Instructions
- Step 1: Preheat oven to 400°F. In a small bowl, mix 1/3 cup grated Parmesan cheese, 2 minced garlic cloves, 2 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper until crumbly. Pat 4 cod fillets dry and press this mixture evenly onto the tops.
- Step 2: Place the cod fillets on a parchment-lined baking sheet and bake for 12-15 minutes until the fish is opaque and flakes easily with a fork.
- Step 3: While the cod bakes, heat 1 tbsp olive oil in a saucepan over medium heat. Add 2 minced garlic cloves and sauté for 30 seconds until fragrant. Stir in 1 can (14 oz) crushed tomatoes, 1/4 tsp red pepper flakes, 1 tsp dried oregano, 1/2 tsp salt, and 1/4 tsp black pepper. Simmer for 10 minutes until slightly thickened.
- Step 4: Stir in 2 tbsp chopped fresh basil into the sauce, then spoon over the baked cod fillets before serving.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Baked Garlic-Parmesan Cod with Spiced Tomato Sauce take to make?
Total time is about 35 minutes (15 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Baked Garlic-Parmesan Cod with Spiced Tomato Sauce?
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 Garlic-Parmesan Cod with Spiced Tomato Sauce?
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 Garlic-Parmesan Cod with Spiced Tomato Sauce 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.
What goes well with Baked Garlic-Parmesan Cod with Spiced Tomato Sauce?
Mediterranean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
