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Baked Cod with Tomato Caper Sauce
and garlicky, shallot green beans

Active: 35 minTotal: 35 min

A simple tomato, caper sauce has the perfect flavor and lightness over fish. There is the option of using white wine in the sauce - the alcohol from the white wine will cook off for those worried about children or skip it altogether. The vegetarian version of this dish features sweet cauliflower and protein-packed lentils. Enjoy with easy green beans for a French bistro quality dinner.

Ingredients

Servings:
4
Metric
Baked Cod with Tomato Caper Sauce:
  • Cod fillets (4 to 6 oz) - 4
  • Garlic - 4 cloves, minced
  • Onions - 1, diced
  • Roma tomatoes - 6, chopped
  • Parsley - 1/4 bunch, chopped
  • Olive oil - 2 Tbsp
  • Cooking oil - 2 Tbsp
  • White wine (opt) - 1/4 cup
  • Chicken stock - 1/4 cup
  • Basil - 1 tsp
  • Thyme - 1/2 tsp
  • Capers - 2 Tbsp
  • Lemon - 1/2, juice of
  • Lemon - 1/2, wedges
Garlicky Shallot Green Beans:
  • Garlic - 3 cloves, minced
  • Shallots - 1 bulb, diced
  • Parsley - 1/4 bunch, chopped
  • Green beans / haricot verts - 1 lb, trimmed
  • Olive oil - 3 Tbsp
  • Lemon - 1/2, juice of

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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Prep

  1. Cod - Rinse and dry fish. Lightly salt and pepper.
  2. Garlic / Onions / Roma Tomatoes / Parsley - Prep as directed. (Can be done up to 3 days ahead)
  3. {For green beans} Garlic / Shallots / Parsley / Green beans - Prep as directed. Remember, trimming green beans with scissors is a great activity for kids. (Can be done up to 3 days ahead)

Make

  1. Adjust top rack of oven about 6 inches (15 cm) under broiler. Turn on broiler. Place fish fillets on a foil-lined sheet pan and drizzle with olive oil.
  2. Broil fish for 8 to 15 minutes, depending on thickness (about 6 minutes / half inch).
  3. Heat a saute pan over medium-high heat. Add cooking oil and then minced garlic to heated oil. Once you can smell the garlic, add the onions with a dash of salt. Saute until softened, ~3 minutes.
  4. Next add tomatoes with white wine, stock, basil, and thyme. Saute uncovered until the tomatoes break down into a sauce, 8 to 10 minutes. Add in capers and a squeeze of lemon juice. Salt and pepper to taste.
  5. While sauce is cooking, place garlic, shallots, and green beans in a microwave safe container or a glass Pyrex bowl. Add 1 tbs. (15 ml) of water and sprinkle with salt. Cover with a lid or wet paper towel and microwave for 2 to 3 minutes, depending on thickness of green beans. Cook until green beans are tender but still crunchy. When done, toss with chopped parsley, olive oil, lemon juice, and more salt and pepper as needed.
  6. Add in capers and a squeeze of lemon juice. Salt and pepper to taste. Serve fish with additional lemon wedges and spoon sauce over fish. Sprinkle with parsley and serve green beans on the side.

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Reviews

This meal has 10 reviews

The sauce was delicious. We messed up this fish (overcooked and accidentally bought bone in), but would try it again.

By: Victoria
Posted: Jan 26, 2016
Diet: Paleo

This was amazing - I've used chili oil for cooking to make it a bit spicier and tilapia instead of cod - the sauce was the best part of the whole dish.

By: Nikita
Posted: Nov 23, 2015
Diet: Original

Had some boxed, breaded cod, which worked just fine. Liked microwaving the green beans. Overall, this dish was very adaptable --- I cut down on the capers for a family member and it was still very good.

By: M
Posted: Apr 02, 2015
Diet: Original

I really liked the green beans. The only reason this didn't get four stars is because I didn't love my fish choice (tilapia because I couldn't find cod).

By: Kara
Posted: Dec 19, 2013
Diet: Original

The tomato sauce was so good and so were the beans. Side note: we decided that the fish, chopped up with the tomato sauce would be really good in a baguette sandwich.

By: Samuel
Posted: Dec 17, 2013
Diet: Original

This was very good. We had a guest over last minute and I felt comfortable serving this. I actually baked the fish in the sauce, which I had premade, instead of broiling it. I liked this way of cooking it, because it made the fish tender and I could just leave it in the oven. The presentation was very nice, also. I would definitely make this again.

By: Katherine
Posted: Dec 12, 2013
Diet: Original