Roasted Cod with Buttery Cherry Tomato Sauce & Greens
This Roasted Cod recipe with a cherry tomato sauce is as easy as it is delicious. It’s a healthy choice that requires just 5 ingredients and it can be served in less than 20 minutes. An ideal low fuss choice for a midweek dinner!
This is a light, yet substantial meal that offers a variety of flavours and textures that are sure to please. Gooey, jammy cherry tomatoes, fresh, crunchy broccoli, and light buttery herbed Cod with zesty lemon to enhance all the flavours – it’s mouth wateringly good.
For Cod’s Sake
Cod is readily available and is also a budget-friendly option. It’s also really easy to prepare. This white fish is found in the Atlantic Ocean, from the Arctic Circle to the Gulf of Mexico. In the Pacific Ocean, cod can be found from Alaska to California.
It’s a good source of protein, omega-3 fatty acids, and vitamin B12. Omega-3 fatty acids are beneficial for heart health, and vitamin B12 is important for nerve function.
Choose a sustainably sourced fillet of Cod – the Marine Conservation Society have produced the Good Fish Guide to help with that. You want middle cut fillets that are nice and thick to make this roasted cod dish.
Broccoli For The Win
While Broccoli isn’t as universally disliked as much as Brussels sprouts, it still tends to have a bad rap as being uninspired and well… a bit dull. My feeling around this is that it’s largely due to many of us being served limp, overcooked and unappealing khaki coloured mush as kids – and then forever relegating it to the yuck pile.
While it may not ever “broc” your world in the way that potatoes do (check out these Crispy Parmesan Potato Stacks ), when cooked properly it can actually add a satisfying crunch and freshness that elevates a dish.
Broccoli is a seriously great choice from a nutritional point of view, and is packed with health benefits. It’s a good source of fiber, vitamin C, vitamin K, potassium, and folate. Broccoli also contains a number of antioxidants, which can help protect the body against damage from free radicals.
Some of the health benefits of broccoli include:
- Reduced risk of cancer: Broccoli contains compounds called glucosinolates, which have been shown to have anti-cancer properties. Studies have linked broccoli consumption with a reduced risk of certain types of cancer, including colon cancer, prostate cancer, and breast cancer.
- Improved heart health: Broccoli is a good source of fiber, which can help lower cholesterol levels and reduce the risk of heart disease. Broccoli also contains potassium, which helps regulate blood pressure.
- Boosted immunity: Broccoli is a good source of vitamin C, which is an important nutrient for the immune system. Vitamin C helps the body fight off infection and disease.
- Improved digestion: Broccoli is a good source of fiber, which can help keep the digestive system healthy.
When is Roasted Cod Ready?
It’s easy to tell whether your fish is properly cooked and ready to serve. Gently twist your fork and pull up some of the fish. If it flakes easily, without resistance, it’s ready. It should also flake easily if firmly pressed. And if you really don’t want to leave things to chance, you can also use a meat thermometer. Place the probe into the thickest part of the fish fillet, and once it reads 63C, your fish is perfectly cooked.
Is This Roast Cod Recipe a Great Catch?
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Frequently Asked Questions
Air-fryer or oven?
You could use either. I prefer cooking fish in my air fryer because it offers more precision, quicker cooking time (so less drying out of food), and a significantly better flavour.
Must I use Cod?
Not at all. This recipe works beautifully with cod, but it also works well with other white fish like bass, grouper, halibut, and hake. Above all always use what’s available to you and suits your lifestyle
Must I use tenderstem broccoli or can I use another type of green here?
Feel free to adapt this recipe to ingredients you can source easily. Asparagus, sauteed kale, green beans or even frozen peas will all work well here.