ItalianMedium · Hot
Baked Cod with Capers, Tomato and Basil
Tender cod fillets baked in a bright tomato and caper sauce, finished with fresh basil and a squeeze of lemon. Simple, briny, and sun-warmed — just how Gianna likes her seafood.
Prep
10 min
Cook
18 min
Total
28 min
Method
Prep
1
Preheat your oven to 200°C (400°F). Pat the cod fillets dry with paper towels and season both sides with salt and black pepper.
Build the Sauce
2
In a large oven-safe skillet, warm the olive oil over medium heat. Add the minced garlic and cook for 1 minute until fragrant, stirring with a wooden spoon.
Bake
4
Nestle the seasoned cod fillets into the tomato-caper sauce. Spoon some sauce over the top of each fillet.
Finish and Serve
6
Remove from oven and squeeze fresh lemon juice over the top. Scatter fresh basil leaves generously across the dish.
7
Serve immediately straight from the skillet, spooning extra sauce over each portion. No cheese, per Gianna's rules — the briny capers and bright tomato do all the work.
B
Nutri-Score
Good balance
A–E · lower is better · score 0
Calories
278
per serving
High in protein · 29gLow sugar · 4gLow saturated fat · 2g
Protein
29g
Carbs
8g
Fat
15g
Sat. fat
2g
Fiber
2g
Sugar
4g
Sodium
1533mg
Gluten FreeDairy FreePescatarianMediterraneanLow SugarHeart HealthyAnti InflammatoryDiabetes FriendlyLow Sodium OptionHigh ProteinLean ProteinOmega 3
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
Flavor Profile
6
Umami
3
Sweet
7
Salty
4
Sour
2
Bitter
1
Spicy
Textures
TenderFlakySaucy
Aromas
HerbalBrinyCitrusGarlicky
Kitchen Equipment
Safety & Storage
Cooking Temperature
Bake cod to an internal temperature of at least 63°C (145°F). The 200°C (400°F) oven for 15-18 minutes should achieve this, but use a food thermometer to verify the thickest part of the fillet reaches safe temperature. Fish is done when it flakes easily with a fork and is opaque throughout.
Cross Contamination
Raw cod can harbor bacteria and parasites. Use separate cutting boards and utensils for raw fish. Wash all surfaces, knives, and tongs thoroughly with hot soapy water after handling raw fish and before using them for other ingredients.
High Risk Population
Pregnant women, elderly individuals, young children, and immunocompromised persons face increased risk from undercooked fish. Ensure thorough cooking to safe temperature. Pregnant women should avoid raw or undercooked seafood entirely.
Storage
Refrigerate leftover cod dish within 2 hours of cooking. Store in airtight containers at 4°C (39°F) or below. Consume within 2-3 days. Reheat leftovers to at least 74°C (165°F) until steaming hot throughout.
Handling
Pat cod fillets dry before cooking as indicated in the recipe. Moisture on fish surfaces can cause uneven browning and affect texture. Keep fish cold until ready to cook and avoid leaving at room temperature for more than 30 minutes during prep.
Allergen Warning
This recipe contains fish (cod). Individuals with fish allergies should avoid this dish entirely. Allergenic proteins in fish can remain active even after cooking.
Pro Tips
Technique
Don't overcook the cod — you want it just barely opaque and flaking easily. It keeps cooking for a minute even after you pull it from the oven, so take it out when it still looks slightly underdone in the thickest part.
Substitution
Sea bass or halibut work beautifully here if you can't find good cod — just adjust the baking time slightly depending on the thickness of your fillets.
Flavor Boost
Let the garlic bloom in the olive oil for the full minute before adding the tomatoes. That extra 30 seconds makes all the difference — you want it fragrant but not browning, or it'll turn bitter.
From the chef
Briny capers and sweet tomatoes braise together in a garlicky olive oil base while the cod rests right on top, soaking up that bright, sun-warm sauce as it bakes. Every flake comes out kissed with tomato and lemon — nothing muddy, nothing heavy, just the clean flavors of good fish treated right. A squeeze of lemon at the end and a scatter of torn basil, and the dish speaks for itself. No cheese near the seafood, ever — the capers do all the work you'd need.
TagsBakedGarlicBrinyQuick And EasyCitrusHerb InfusedSouthern Italian
AllergensFish
Source: generated · June 10, 2026