Roasted cod with garlic croutons and tomato basil sauce

Enjoy this delicious roasted cod with garlic croutons and tomato basil sauce. Made with fresh tomatoes, basil, and whole-wheat bread, this harmonious blend of flavors enhances the tender cod fillet, making for a gourmet meal that's simple to prepare. Perfect for a healthy and satisfying dinner!

  • 28 Apr 2025
  • Cook time 15 min
  • Prep time 10 min
  • 4 Servings
  • 8 Ingredients

Roasted cod with garlic croutons and tomato basil sauce

Roasted cod with garlic croutons and tomato basil sauce is a delightful dish that pairs the mild flavor of cod with the fresh, vibrant notes of tomatoes and basil. The garlic croutons add a satisfying crunch, making this recipe a harmonious blend of texture and taste. Perfect for a special dinner or a delightful lunch, this recipe is sure to impress your family and friends.

Ingredients:

5 tbsp olive oil
70g
4 fillet cod
920g
4 tomatoes
490g
3 garlic cloves
9g
2 cups basil leaves
12g
4 slices whole-wheat bread
110g
1/2 onion
80g
5 oz cod
140g

Instructions:

1. Preheat the Oven:
Preheat your oven to 400°F (200°C).
2. Prepare the Garlic Croutons:
- Place the cubed whole-wheat bread on a baking sheet.
- Drizzle 2 tablespoons of olive oil over the bread cubes.
- Add the minced garlic and toss to coat evenly.
- Bake in the preheated oven for about 10 minutes or until golden and crispy. Set aside.
3. Prepare the Tomato Basil Sauce:
- Heat 1 tablespoon of olive oil in a saucepan over medium heat.
- Add the finely chopped onion and sauté until translucent, about 5 minutes.
- Add the diced tomatoes and cook until they start to break down, about 10 minutes.
- Add the flaked cod (140g) into the tomato mixture and continue to cook for another 5 minutes.
- Stir in the chopped basil leaves and season with salt and pepper to taste.
- Simmer for another 5 minutes, then keep warm on low heat.
4. Roast the Cod Fillets:
- Place the cod fillets on a baking sheet lined with parchment paper.
- Drizzle the remaining 2 tablespoons of olive oil over the fillets and season with salt and pepper.
- Roast in the preheated oven for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
5. Assemble the Dish:
- Place each roasted cod fillet on a plate.
- Spoon a generous amount of the tomato basil sauce over each fillet.
- Scatter the garlic croutons around the fish.
6. Serve:
Serve immediately while everything is hot and fresh. Enjoy your roasted cod with garlic croutons and tomato basil sauce!

Tips:

- Make sure to preheat your oven to the right temperature before roasting the cod to ensure even cooking.

- Use fresh basil and ripe tomatoes to enhance the flavors of the sauce.

- Toast the whole-wheat bread slices until they are golden and crispy before rubbing them with garlic for the croutons.

- Season the cod fillets with salt and pepper to taste before roasting to bring out their natural flavors.

- If you prefer a smoother sauce, blend the tomato basil mixture until it reaches your desired consistency.

This roasted cod with garlic croutons and tomato basil sauce is not only delicious but also nutritious. The combination of tender roasted cod, crisp croutons, and zesty tomato basil sauce makes for a balanced and flavorful meal. Enjoy this dish with a side of mixed greens or steamed vegetables for a complete and satisfying dining experience.

Nutrition Facts
Serving Size460 grams
Energy
Calories 290kcal14%
Protein
Protein 45g30%
Carbohydrates
Carbohydrates 20g6%
Fiber 3.64g10%
Sugar 6g6%
Fat
Fat 20g23%
Saturated 2.84g9%
Cholesterol 130mg-
Vitamins
Vitamin A 66ug7%
Choline 190mg35%
Vitamin B1 0.26mg21%
Vitamin B2 0.20mg15%
Vitamin B3 4.95mg31%
Vitamin B6 0.53mg31%
Vitamin B9 55ug14%
Vitamin B12 5ug220%
Vitamin C 20mg21%
Vitamin E 2.28mg15%
Vitamin K 24ug20%
Minerals
Calcium, Ca 90mg7%
Copper, Cu 0.21mg24%
Iron, Fe 1.66mg15%
Magnesium, Mg 90mg22%
Phosphorus, P 850mg68%
Potassium, K 1040mg31%
Selenium, Se 70ug124%
Sodium, Na 420mg28%
Zinc, Zn 1.62mg15%
Water
Water 370g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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