Baked Italian-Style Cod with Tomato and Olive Ragù
Tender cod fillets baked under a savory tomato and olive ragù with aromatic herbs, perfect for an easy Mediterranean seafood dinner. This mediterranean-inspired seafood (low carb) ready in about 35 minutes pairs about 5 oz each cod fillets, salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, 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.
Ingredients
- 4 pieces, about 5 oz each cod fillets
- 1 tsp salt
- 1/2 tsp black pepper
- 3 tbsp extra virgin olive oil
- 1 small, finely chopped yellow onion
- 3 cloves, minced garlic cloves
- 1 1/2 cups, halved cherry tomatoes
- 1/2 cup, sliced pitted Kalamata olives
- 1 tsp dried oregano
- 6 leaves, chopped fresh basil leaves
- for serving lemon wedges
Instructions
- Step 1: Preheat oven to 400°F. Pat dry 4 cod fillets (about 5 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper.
- Step 2: Heat 3 tbsp extra virgin olive oil in a medium skillet over medium heat. Add 1 finely chopped small yellow onion and sauté for 4 minutes until translucent.
- Step 3: Add 3 minced garlic cloves and cook for 30 seconds until fragrant. Stir in 1 1/2 cups halved cherry tomatoes, 1/2 cup sliced Kalamata olives, and 1 tsp dried oregano. Cook for 5 minutes until the tomatoes soften and the mixture thickens slightly.
- Step 4: Stir in 6 chopped fresh basil leaves, then spoon the tomato and olive ragù into a baking dish. Place the seasoned cod fillets on top.
- Step 5: Bake uncovered for 12-15 minutes until the cod is opaque and flakes easily with a fork. Serve with lemon wedges.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Baked Italian-Style Cod with Tomato and Olive Ragù take to make?
Total time is about 35 minutes (15 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Baked Italian-Style Cod with Tomato and Olive Ragù?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep about 5 oz each cod fillets from drying out.
Can I substitute ingredients in Baked Italian-Style Cod with Tomato and Olive Ragù?
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 Italian-Style Cod with Tomato and Olive Ragù 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 Italian-Style Cod with Tomato and Olive Ragù low carb?
Yes — this recipe is tagged low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
