Tomato cod fish fillets

An easy, yet delicious dish with cod fish fillets you will love!

Experts recommend eating fish twice a week for its omega-3 fatty acids. These essential fatty acids lower levels of cholesterol and triglycerides in our bloodstream; they also help in improving the functioning of the human heart muscles. Cod is a delicious fish, loved worldwide. It is a good source of omega-3 fatty acids and it is especially rich in lean protein and vitamins B-12 and B-6.

There are many ways to cook cod fish fillets. Today I decided to share with you a delicious, easy and healthy dish. You will love it!

Ingredients:

  • 4 cod fillets (about 500gr)
  • 2 potatoes
  • 400gr canned chopped tomatoes
  • 1 onion
  • 2 spring onions
  • Olive oil
  • Salt
  • Sweet paprika pepper
  • 4-5 whole allspice berries
  • Oregano
  • Parsley

Preparation time: 25 minutes

Cook time: 1 hour

Let’s start cooking those cod fillets!

Preheat the oven at 200o C. Peel the potatoes and cut them into slices. Take a porcelain or pyrex baking pan and oil it. Then lay the potato slices and season them with a little salt.

Peel and chop the onion into small pieces. Pour a little olive oil into a frying pan and saute the onions.Β 

Add the canned chopped tomatoes, a little salt, sweet paprika pepper, 4-5 whole allspice berries and a little oregano. Stir and let it fry for 2-3 minutes.

Lay the cod fillets on top of the potatoes into the baking pan and add a little salt.Β  Pour the tomato mixture on top and spread it evenly into the baking pan, covering the potatoes and the cod fillets.

Cut the spring onions into small pieces and spread them on top. Add a little parsley cut into small pieces.

Pour olive oil on top of everything and put it into the oven.

Bake for about 1 hour at 180o – 200o C, depending on your oven.

Your delicious meal is ready! Enjoy!

Do you like cod fish?

 

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12 thoughts on “Tomato cod fish fillets”

  1. We’ve been adding fish to the menu more and more at our house lately .. and this looks like a wonderful recipe. I really like the extra veggies and how everything it layered like a casserole. Quick, healthy and delicious!

  2. These looks and sounds divine, a great family meal for any night of the week! if I had any bread around, I wouldnt share all that juicy goodness at the bottom of the dish. x

  3. I’m allergic to the seafood but the recipe looks delicious. My friend is a fond of seafood. I’ll share your recipe with her and she is going to love it!

    1. I’m sorry to hear that you are allergic to seafood. You may try this with chicken breast fillets instead! It will also be delicious. πŸ™‚

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