A vibrant, spiced baked cod at 219 calories. Tomatoes, saffron, and turmeric make this simple dish special.
Tomato and Baked Cod is a bright, warmly spiced dish that turns a simple piece of fish into something genuinely memorable. Cod steaks are topped with a quick saute of onion, garlic, tomato, paprika, turmeric, and a pinch of saffron before baking until the fish flakes easily. At 219 calories and 4 WW Classic Points per serving, it is a fast, flavorful dinner that requires very little effort.
Recipe Info
Serves: 4 | Prep Time: 15 minutes | Cook Time: 15 minutes | Calories per serving: ~219
Nutrition per Serving (Estimated)
Protein: 32g | Fat: 3g | Carbohydrates: 8g | Fiber: 2g
WW Classic Points: Approximately 4 points per serving. Note: This estimate is based on the legacy WW points system and is provided as a general reference only.
Ingredients
- 1kg / 2 lb thick cod fillet, skinned, boned, and cut into 4 steaks
- 1 large red onion, finely chopped
- 1 garlic clove, crushed
- 4 ripe tomatoes, diced
- 1 teaspoon paprika
- 1 teaspoon ground turmeric
- 1 teaspoon saffron threads
- 1 tablespoon fresh parsley, chopped
- Juice of 1/6 lemon (about 1 teaspoon)
- Salt and freshly ground black pepper, to taste
Instructions
- Preheat the oven. Heat the oven to 200C / 400F / Gas Mark 6.
- Season and place the fish. Season the cod steaks well on both sides with salt and black pepper. Place, skin-side down, in an ovenproof dish.
- Make the topping. Preheat a non-stick pan over medium heat. Add the onion and dry-fry until softened, about 4 to 5 minutes. Add the garlic, diced tomatoes, paprika, turmeric, and saffron, and cook briskly for 4 to 5 minutes.
- Finish the topping. Stir in the fresh parsley and lemon juice. Season well with salt and black pepper.
- Assemble and bake. Spoon equal amounts of the tomato mixture over each cod steak. Place uncovered in the hot oven and bake for 12 to 15 minutes, until the cod is just cooked through.
- Check for doneness. The cod is ready when it flakes easily when tested with a fork. Serve immediately.
Serving Suggestions
- Serve with a small portion of steamed couscous or rice to soak up the tomato juices
- Pair with steamed green beans or a simple side salad
- A wedge of lemon alongside lets each diner add extra brightness
- Crusty whole-grain bread is a natural accompaniment for mopping up the sauce
- Serve with a side of roasted peppers for a Mediterranean-inspired plate
Tips and Variations
- Saffron is used sparingly here, as it can turn bitter if overused. One teaspoon of threads is plenty for this quantity.
- Check the cod frequently near the end of baking, as it can overcook quickly once it starts to flake.
- Haddock or halibut work well as substitutes for cod, with similar cooking times.
- Dry-frying the onion first, rather than sauteing in oil, keeps the calorie count low without sacrificing flavor.
- Fresh coriander can be used in place of parsley for a slightly different herbal profile.
Why This Recipe Works
The combination of paprika, turmeric, and a small amount of saffron gives this simple baked cod real warmth and color without requiring a long list of spices. Cooking the tomato topping briefly and briskly before it goes onto the fish concentrates its flavor, so the fish bakes in a mixture that is already flavorful rather than watery. Baking the cod uncovered allows the topping to slightly caramelize at the edges while the fish steams gently underneath, delivering a dish that tastes considerably more complex than its short cooking time and simple ingredient list would suggest.
Storage and Reheating
Store cooled cod and tomato topping in an airtight container in the refrigerator for up to 2 days. Reheat gently in a covered dish in a 160C oven for 10 minutes. Best enjoyed fresh, as the fish texture is at its best right after baking.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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