Indulge in the flavors of the Mediterranean with this delicious Italian baked cod dish featuring tender potatoes, black olives, and a rich tomato sauce. Perfect for a family dinner, this recipe combines simple ingredients into a comforting, wholesome meal.
Preparation Time
- Prep Time: 20 minutes
- Cooking Time: 40 minutes
- Total Time: 1 hour
Ingredients (For Four People)
- 4 cod fillets (about 600-800g in total)
- 500g potatoes, peeled and sliced into thick rounds
- 100g black olives (pitted)
- 400g canned crushed tomatoes
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 2 tablespoons olive oil
- 1 tablespoon tomato paste
- Salt and pepper to taste
- Fresh parsley for garnish
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Prepare the Tomato Sauce
- In a large pan, heat 2 tablespoons of olive oil over medium heat. Add the finely chopped onion and garlic, sautéing until softened (about 5 minutes).
- Stir in the tomato paste, crushed tomatoes, dried oregano, and dried basil. Add a pinch of salt and pepper. Let the sauce simmer on low heat for 15 minutes, allowing the flavors to blend.
Step 2: Prepare the Potatoes
- While the sauce simmers, preheat the oven to 180°C (350°F).
- Bring a pot of salted water to a boil and parboil the potato slices for about 7-8 minutes until slightly tender but firm. Drain and set aside.
Step 3: Assemble the Dish
- Spread half of the prepared tomato sauce on the bottom of a large baking dish. Arrange the parboiled potato slices evenly over the sauce.
- Place the cod fillets on the potatoes, then scatter the black olives over the fish.
- Pour the remaining tomato sauce over the cod and potatoes, ensuring everything is well covered.
Step 4: Bake the Dish
- Cover the baking dish with aluminum foil and place it in the oven. Bake for 30-35 minutes or until the fish flakes easily with a fork and the potatoes are tender.
- Remove the foil for the last 5 minutes of baking to slightly crisp the top.
Step 5: Garnish and Serve
- Once baked, remove the dish from the oven and garnish with freshly chopped parsley.
- Serve the Italian baked cod with a side of crusty bread to soak up the rich tomato sauce.
Tips and Tricks
- Fish Options: If preferred, you can substitute cod with other firm white fish, such as haddock or halibut.
- Extra Flavor: For a more robust taste, try adding a splash of white wine to the tomato sauce while it simmers.
- Olives: If you prefer green olives, use them instead of black for a different flavor profile.
Alternative Preparation Suggestions
- For a spicier dish, add red chili flakes to the tomato sauce.
- Add capers or anchovies to the sauce for a more traditional Italian flavor.
Serving Suggestions
- Wine Pairing: A crisp, dry white wine such as a Pinot Grigio or a Vermentino would pair beautifully with this dish, complementing the light and fresh flavors of the fish and tomato sauce.
- Sides: For a comforting meal, serve with a simple side salad of mixed greens and lemon vinaigrette or with garlic bread.
- Toppings: Before serving, you can also top the dish with grated Parmesan cheese or a drizzle of high-quality olive oil.
Wine Pairing
For the perfect pairing, serve this dish with a light, crisp white wine such as Pinot Grigio or Vermentino. These wines complement the dish’s delicate fish and enhance the savory tomato and olive flavors. If you prefer red wine, a young Chianti with light tannins will balance the flavors without overpowering the dish.
Nutritional Information (per serving)
- Calories: 380 kcal
- Protein: 35g
- Fat: 15g
- Carbohydrates: 35g
- Fiber: 6g
- Sodium: 720mg
Dietary Modifications
- Gluten-Free: This dish is naturally gluten-free. Ensure that the tomato paste and other ingredients used are certified gluten-free.
- Low-Carb: Substitute the potatoes with low-carb vegetables like zucchini or cauliflower to reduce the carbohydrate content.
- Vegetarian/Vegan: For a vegan version, replace the fish with tofu or tempeh and use vegetable broth instead of fish stock. To bulk the dish, you can add vegetables like zucchini, eggplant, or bell peppers.
Storage Suggestions
Any leftovers can be stored in an airtight container in the refrigerator for up to 2 days. They can be reheated gently in the oven at 160°C (320°F) until warmed through, or they can be microwaved for a quick reheating option.
Interesting Facts
- In Italy, baked fish with potatoes and tomato sauce is a classic dish known for its simplicity and use of fresh ingredients. Traditionally, this recipe is prepared in coastal regions with abundant seafood.
- Cod is a popular fish in Italian cuisine, particularly in dishes from the southern regions.
About Italian Baked Cod
This Italian-style baked cod dish originates from Southern Italy, where fresh fish and simple ingredients like tomatoes, olives, and herbs are commonly used. Cod is a versatile, lean white fish that absorbs flavors well, making it perfect for baking in rich tomato sauces. This dish is a favorite in coastal Italian towns and is often enjoyed as part of a family meal.
Cultural Context
In Italy, baking fish in a simple tomato and olive sauce is a common way to showcase the natural flavors of fresh seafood. Dishes like this are popular throughout the Mediterranean, where fresh ingredients and simple preparation methods are key. Cod has been a staple in European diets for centuries, particularly in coastal regions where fishing is a way of life. Italians often enjoy this dish during Lent, when fish replaces meat, a beloved comfort food nationwide.
Enjoy this hearty Italian classic with its savory tomato sauce and comforting layers of baked fish and potatoes. It’s ideal for sharing with loved ones. Buon appetite!
