Save This baked cod supper brings together tender fillets with a vibrant medley of red onions, bell peppers, cherry tomatoes, and baby spinach. The fish absorbs bright lemon and garlic flavors while roasting alongside the vegetables, creating a complete meal that's naturally gluten-free and low in carbohydrates.
The preparation comes together in just 15 minutes, with the oven doing the rest of the work. After a quick 20-minute bake, you'll have perfectly flaky fish and tender-crisp vegetables seasoned with sea salt, black pepper, oregano, and fresh parsley. It's an ideal solution for busy weeknights when you want something nutritious without spending hours in the kitchen.
The smell of roasting vegetables and lemon always pulls me into the kitchen, no matter what I am doing in the other room. This cod supper came together on a Tuesday evening when I wanted something nourishing but did not have the energy for multiple pans and complicated timing.
My sister stayed over last winter and we ate this straight from the baking dish, standing by the counter with forks. She asked for the recipe before she even finished her first bite.
Ingredients
- 4 cod fillets: Choose pieces that look opaque and firm, about 150 grams each works perfectly for even cooking
- 1 small red onion: Thin slices sweeten as they roast and become almost jammy
- 1 red bell pepper: Adds beautiful color and a slight sweetness that balances the fish
- 1 yellow bell pepper: Mixes with the red pepper to make the dish look vibrant and inviting
- 200 g cherry tomatoes: They burst during baking and create their own light sauce around the vegetables
- 100 g baby spinach: Place this on top of the vegetables and it will wilt nicely from the heat
- 2 cloves garlic: Minced fresh garlic is best here for its bright, sharp aroma
- 1 lemon: You will need both the zest and juice for that bright, fresh finish
- 2 tbsp fresh parsley: Divided use means some goes on the fish and some for garnish
- 2 tbsp olive oil: This coats everything and helps the vegetables roast instead of steam
- 1/2 tsp sea salt: Split between the vegetables and the fish for balanced seasoning
- 1/4 tsp black pepper: Freshly ground makes a noticeable difference in depth
- 1/2 tsp dried oregano: Sprinkle over both layers for that Mediterranean essence
Instructions
- Prepare your oven and dish:
- Preheat to 200°C and drizzle one tablespoon of olive oil into your baking dish.
- Layer the vegetables:
- Arrange the onion, both bell peppers, and cherry tomatoes in the dish. Sprinkle with half the salt, pepper, and oregano.
- Place the cod on top:
- Lay the fillets over the vegetables and drizzle with the remaining olive oil, lemon juice, and zest.
- Season the fish:
- Sprinkle the garlic, remaining salt, pepper, oregano, and half the parsley over the cod.
- Bake covered:
- Cover loosely with foil and bake for 15 minutes to steam everything together.
- Finish uncovered:
- Remove the foil and bake for 5 more minutes until the fish flakes easily.
- Make it beautiful:
- Sprinkle the remaining parsley over the top and serve with extra lemon wedges on the side.
Save This recipe became my go-to when friends drop by unexpectedly. It looks impressive but comes together so quickly that I never feel stressed.
Making It Your Own
I have added olives and capers before baking when I wanted a briny kick. The salty elements work beautifully with the mild cod and sweet peppers.
What To Serve Alongside
Steamed potatoes, simple rice, or even crusty gluten-free bread complete the meal. The roasted juices are perfect for dipping.
Fish Variations
Haddock and tilapia work well if cod is not available at your market. The cooking time stays about the same for most white fish fillets.
- Check for bones before cooking even if the package says boneless
- Thicker fillets may need an extra minute or two
- Let the fish rest for a minute before serving
Save Some nights the simplest meals become the ones we remember most fondly.
Recipe FAQs
- → How do I know when the cod is fully cooked?
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The cod is done when it flakes easily with a fork and appears opaque throughout. The internal temperature should reach 145°F (63°C). Avoid overcooking, as cod becomes dry and tough when cooked too long.
- → Can I prepare this dish ahead of time?
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You can chop the vegetables and season them up to 4 hours in advance. Store them in the refrigerator in the baking dish covered with plastic wrap. Add the cod and bake just before serving for best results.
- → What other fish work well in this dish?
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Haddock, tilapia, halibut, or sea bass all make excellent substitutes. Adjust cooking time slightly based on thickness—thinner fillets may need 2-3 minutes less, while thicker cuts might require an extra minute or two.
- → Can I add more vegetables to this bake?
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Zucchini, eggplant, or asparagus work wonderfully. Add harder vegetables like carrots or potatoes in smaller dice and extend initial baking time by 5-7 minutes before adding the fish.
- → Is this suitable for meal prep?
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This reheats beautifully. Store portions in airtight containers for up to 3 days. Reheat at 350°F (175°C) for 10-12 minutes until heated through. The vegetables may soften slightly but remain flavorful.
- → What sides pair well with this cod bake?
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Steamed potatoes, fluffy rice, or crusty gluten-free bread complete the meal. A simple green salad with vinaigrette or roasted cauliflower also complement the flavors beautifully.
