Instructions:
Preheat the oven to 200°C (390°F).
In a baking dish, arrange the whole cherry tomatoes and add the chopped garlic.
Drizzle 2 tbsp olive oil over top, then toss to coat.
Place the cod fillets on the tomatoes. Drizzle with the remaining olive oil, salt and pepper, and arrange the thyme sprigs on the fish.
Bake for 15 to 20 minutes, or until cod is tender and flakes easily with a fork.
Serve immediately, accompanied by lemon wedges and a few basil leaves for a touch of freshness.
Tips for successful Oven Roasted Cod with Cherry Tomatoes and Thyme :
Choose a quality cod : Opt for fresh or frozen fillets from a good source. If possible, ask your fishmonger for thick fillets for even cooking.
Adjust the cooking time to the fish : The cod should be just cooked, tender and flake easily. Keep an eye on the cooking time, as it can quickly become dry if overcooked.
Enhance the flavors : Add a dash of dry white wine or a little broth to the dish before cooking for an extra touch of indulgence.
Choose ripe cherry tomatoes : They will bring a natural sweetness and an intense taste. If they are not in season, use quality canned cherry tomatoes.
Customize the aromatic herbs : If you don’t have thyme, replace it with rosemary, oregano or a touch of fresh parsley at the end of cooking.
Serve hot with a side : This dish pairs perfectly with a bed of grilled vegetables, a light mash, or crusty bread for dipping.
With these tips, your cod will be both tasty and balanced, perfect for a simple but refined meal!
Tips for storing Oven Roasted Cod, Cherry Tomatoes and Thyme :
Refrigeration :
Place leftovers in an airtight container once dish has cooled.
Store them in the refrigerator for 1 to 2 days maximum . Cod is fragile and must be consumed quickly to preserve its freshness and flavor.
Freezing :
If you want to keep the dish for longer, you can freeze it. Place the cod and tomatoes in a freezer-safe bag or container.
It will keep for up to 2 months in the freezer. Defrost it gently in the refrigerator before reheating.
Reheating :
Reheat the dish in the oven at 150°C (300°F) for 10-15 minutes, or over low heat in a frying pan with a dash of water or stock to prevent it from drying out.
Avoid microwaving, which can make the fish rubbery.
Tip for cherry tomatoes : If they are still firm after cooking, you can use them in a salad or as a garnish for another dish.
By following these tips, you will be able to enjoy this delicious dish even the next day!
Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes
Kcal: 280 kcal per serving | Servings: 4 servings
Estimated nutritional values for one serving (1 cod fillet with cherry tomatoes and seasoning):
- Calories : 280 kcal
- Protein : 30 g (mainly from cod)
- Lipids : 12 g (from olive oil)
- Saturated fatty acids: 1.5 g
- Carbohydrates : 6 g (from cherry tomatoes)
- Dietary fiber: 2 g
- Natural sugars: 4 g
- Sodium : 150-200 mg (depending on the amount of salt added)
- Vitamins and minerals :
- Vitamin C: 15-20% of the RDA (thanks to tomatoes and lemon)
- Potassium: 400-450 mg
- Omega-3: Moderate intake, from fish
Points to note:
- This dish is low in carbohydrates and suitable for a gluten-free diet.
- It is rich in lean protein and good fats , thanks to olive oil.
- Add a side dish (rice, vegetables, quinoa) if you need a higher energy intake.
It is an ideal option for a healthy and balanced meal, perfect for maintaining a light and nutritious diet!
