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Baked cod fillet topped with diced tomato-basil relish on a white plate, steam rising, set on a rustic wood board.

Light Baked Cod with Fresh Tomato and Basil Relish

Cod fillets baked at 400 F / 205 C until flaky, topped with a bright no-cook tomato, basil, and lemon relish. About 200 calories a serving.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean-inspired
Calories: 46
Ingredients Method Notes

Ingredients
  

For the cod
  • 4 cod fillets (150 g each); skin off, patted dry
  • 1 tbsp olive oil for brushing
  • 1/4 tsp salt
  • 1/4 tsp black pepper
For the tomato relish
  • 2 tomatoes medium (about 300 g); diced, drained
  • 1/4 cup fresh basil chopped
  • 2 tbsp red onion minced; about 30 g
  • 1 tbsp capers drained
  • 1 clove garlic minced
  • 1 tbsp olive oil for the relish
  • 1 lemon juice and zest
  • 1/4 tsp salt
  • pinch red pepper flakes optional

Method
 

Bake the cod
  1. Heat the oven to 400 F / 205 C. Line a 13 x 9-inch / 33 x 23 cm sheet pan with parchment.
  2. Pat the cod fillets dry with paper towels and arrange on the pan with space between them.
  3. Brush the fillets with 1 tbsp olive oil and season with 1/4 tsp salt and the black pepper.
  4. Bake for 12 to 15 minutes, until the fish is opaque all the way through, flakes easily with a fork, and reads 145 F / 63 C on an instant-read thermometer.
Make the relish and finish
  1. While the cod bakes, dice the tomatoes and let them sit in a fine-mesh sieve for 5 minutes to drain excess liquid.
  2. In a mixing bowl, combine the drained tomatoes, chopped basil, minced red onion, capers, and garlic.
  3. Add the remaining 1 tbsp olive oil, lemon juice, lemon zest, 1/4 tsp salt, and red pepper flakes if using. Toss gently and let sit 10 minutes so the flavors blend.
  4. Remove the cod from the oven and let it rest 2 minutes on the pan.
  5. Spoon the tomato relish over each fillet and serve right away, while the fish is still warm.

Notes

  • Fillets vary in thickness, thinner ends cook faster, check as early as 10 minutes.
  • Relish tastes better after 10 minutes resting, the flavors meld.
  • Use a rimmed sheet pan so fish juices don't run into the oven.
  • Don't skip drying the fish, wet cod won't brown and dilutes the relish.