Baked Cod Supper Fillet

One Tuesday evening, I opened the fridge to find a beautiful piece of cod staring back at me, and suddenly the week's stress melted away. There's something about white fish that says "let's keep this simple," and I had a box of cherry tomatoes that needed rescuing before they went soft. Twenty minutes later, my kitchen smelled like lemon and garlic in the best possible way, and I realized I'd made something that felt both fancy enough for company and easy enough for a Tuesday. That's when this baked cod became my go-to when life gets busy.

I made this for my sister when she was visiting last spring, and she kept asking why the fish tasted so buttery when there was barely any oil involved. I told her it's the lemon juice and the way the vegetables release their moisture around the fillets—they create their own little steam bath that keeps everything tender. She's made it three times since, which says everything about how foolproof this really is.

Ingredients

• Cod fillets: Lean, delicate, and done in minutes—look for fillets that are roughly the same thickness so they cook evenly, and don't worry if they look pale, that's exactly what you want.
• Red bell pepper: Adds sweetness and color without overpowering the fish.
• Zucchini: Mild and absorbent, it soaks up the lemon and garlic flavors beautifully.
• Red onion: A touch sharper than yellow onion, which brings balance to the sweetness of the peppers.
• Cherry tomatoes: Halved so they release their juice and create a light sauce for everything.
• Garlic and fresh parsley: The garlic mellows as it bakes, and the parsley is your last-minute brightness—don't skip it.
• Lemon: Both zest and juice matter here; the zest adds complexity, the juice keeps everything light and alive.
• Olive oil: A modest amount, because the fish and vegetables provide their own moisture.
• Oregano, salt, and pepper: Oregano is your Mediterranean backbone, and measuring the salt matters since you're not cooking in water to dilute it.

Instructions

Heat your oven and prep the vegetables:

Set your oven to 200°C and while it preheats, slice your peppers and zucchini into pieces that feel about the same size—your eye is good enough here. Halving the cherry tomatoes takes thirty seconds and makes all the difference.

Arrange the vegetables:

Toss them all together with a drizzle of olive oil, half the lemon juice, and seasoning in your baking dish. You want them spread out enough to roast a bit, not piled in a heap.

Nestle in the cod:

Lay your fillets right on top of the vegetables—they'll cushion the fish and keep it from sticking. Drizzle everything with the remaining oil and lemon juice, then scatter the zest, garlic, oregano, and final seasoning across the top.

First bake with foil:

Cover tightly with foil and bake for 12 minutes. The foil traps steam and gently poaches the fish without drying it out.

Finish uncovered:

Remove the foil and bake for another 8 minutes until the cod is opaque and flakes when you poke it gently with a fork. The edges might get a tiny bit golden, which is a good sign.

Garnish and serve:

Shower everything with fresh parsley right before serving, and bring lemon wedges to the table so people can add as much brightness as they like.

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My partner came home early one night and caught the aroma in the hallway before even opening our apartment door. He stood in the kitchen just breathing it in, and when I plated it up, he ate silently for a few minutes before saying, "This is what I want to come home to." That's when I knew this recipe had crossed over from weeknight dinner to something that actually means something.

Making It Your Own

The beauty of this dish is that it's a framework, not a rule book. I've added a handful of kalamata olives more than once, and they bring a salty punch that makes the whole thing taste like the Mediterranean. Some nights I throw in a few capers instead, which are sharper and more delicate. You could swap in haddock or pollock if cod isn't what you found at the market, and they'll work beautifully—the cooking time stays exactly the same.

Serving Ideas

This is complete as-is if you're eating light, but I understand if you want something more substantial. Steamed potatoes are my move on cooler nights, soaking up all the lemony vegetable juices at the bottom of the dish. Crusty bread works too, especially if you want to make it a bit more of an event—tear it up and use it to push the vegetables onto your fork.

Timing and Flexibility

The whole recipe takes barely longer than it takes to heat the oven, which is why it's become my answer to "what's for dinner" on busy nights. You can prep the vegetables ahead of time and keep them in the fridge—just toss them with the oil and lemon when you're ready to bake. There's no resting time after cooking, no reduction sauce to babysit, just food that's ready when the timer goes off.

• If you're cooking for two, use two fillets and cut the vegetables by half—the proportions scale down perfectly.
• Leftover cod reheats gently in a 150°C oven for about 10 minutes, and tastes almost as good the next day as it did fresh.
• Don't let the simplicity fool you; the lemon and oregano combination is doing something special that feels like you spent hours planning dinner.

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There's a reason I come back to this recipe over and over—it's honest food that asks for very little but delivers something that feels special anyway. Make it, and it becomes yours to adjust and defend and feed to the people you care about.

Recipe Questions

→ What type of fish is best for this dish?

Skinless, boneless cod fillets are ideal due to their mild flavor and flaky texture, but haddock or pollock can be used as alternatives.

→ How can I ensure the fish stays moist during baking?

Cover the baking dish with foil during the first part of cooking to retain moisture, then uncover to allow slight browning without drying out the fish.

→ Can I add other vegetables to the dish?

Yes, olives or capers can enhance Mediterranean flavors, and steamed potatoes or crusty bread pair well to make it more filling.

→ What herbs and seasonings complement the cod and vegetables?

Fresh parsley, dried oregano, minced garlic, lemon zest, and juice bring brightness and aromatic depth to the dish.

→ Is this dish suitable for special diets?

It is naturally gluten-free and low carb, making it appropriate for many dietary preferences.