Baked Cod with Tomatoes
Cod fillets bake gently in a garlicky tomato-basil sauce for a Mediterranean-inspired, low-sodium dinner.
Sodium note
Fresh and no-salt-added canned tomatoes provide natural savoriness with no added salt.
Ingredients
- 4 cod fillets (about 6 oz each)
- 2 tablespoons olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- One 14.5-oz can no-salt-added diced tomatoes
- 1 cup halved cherry tomatoes
- 1/4 teaspoon red pepper flakes
- 1/4 teaspoon black pepper
- 1/4 cup chopped fresh basil
- 1 tablespoon lemon juice
Method
- 1
Preheat oven to 400°F.
- 2
Heat olive oil in an oven-safe skillet over medium heat and sauté onion 4-5 minutes until softened.
- 3
Add garlic and cook 1 minute, then stir in diced tomatoes, cherry tomatoes, red pepper flakes, and black pepper. Simmer 8-10 minutes until slightly thickened.
- 4
Nestle cod fillets into the tomato sauce, spooning some sauce over the top.
- 5
Transfer skillet to the oven and bake 12-15 minutes until cod flakes easily with a fork.
- 6
Stir in lemon juice and top with fresh basil before serving.
Nutrition (estimated, per serving)
- Calories
- 260
- Protein
- 31g
- Carbs
- 10g
- Fat
- 10g
- Sodium
- 95 mg
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Substitutions
- Use halibut or haddock in place of cod.
- Swap fresh basil for fresh oregano for a different herbal note.
- Add a handful of chopped Kalamata olives, rinsed, for a briny touch.
Tips
- Look for canned tomatoes labeled 'no salt added' to keep this dish truly low-sodium.
- Serve with crusty bread or over unsalted couscous to soak up the sauce.
- Halibut or haddock make great swaps for cod in this recipe.
New to cooking without salt? Start with our beginner guide and 25 ways to add flavor without salt.
