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Baked Fish Fillets with Cherry Tomato Sauce

A mildly spicy, citrusy cherry tomato sauce with just a few ingredients turns baked fish fillets into a delicious jazzed up dinner in about 20 minutes.

We use cod for this recipe, but other white fish would work just as well.

cherry tomato sauce over white fish fillets

This is a simple fish fillet recipe that is equally good for a weeknight meal or a casual family or friends dinner. Quick and easy with lots of variations to try. And so pretty on the plate especially served with some greens.

Ingredients – tailored to your taste

cod fillet pieces, butter, oil, Thai sweet chili sauce, salt, parsley, lemon, orange, cherry tomatoes
Ingredients: fish fillets, cherry tomatoes, oil, lemon, orange, butter, sweet chili Thai sauce, seasonings

Fish substitutes: Instead of cod, you can use haddock, pollock, tilapia, black cod, grouper, seabass, mahi-mahi. Even salmon would be good. Just be sure to cook the fish for more or less time, depending on its thickness.

Tomato substitutes: Instead of cherry tomatoes you can chop up fresh ripe tomatoes such as plum tomatoes. Or use diced canned tomatoes in a pinch.

Herbs: I use parsley in the sauce. Basil, dill, cilantro or thyme would work well too.

Sauce: The cherry tomato sauce is flavored with lemon and orange zest and Thai sweet chili sauce. Instead, you can try a garlic-oregano combination spiced with red chili flakes. Another option is to use this Moroccan flavored spicy cherry tomato sauce – delish! In fact, you can choose the poach the fish directly in the sauce. Use as much or as little heat/spice as you like. 

Tips and FAQ for baking fish fillets

At what temperature should I cook my fish?

I use a higher temperature of 425F/217C to cook most fish. You can cook it at a moderate 350F/176C temperature but it will take longer.

How long does it take to bake fish?

Most people use the 10 minute rule. 10 minutes per inch (2.5cm) of thickness. So a 1 inch thick fillet will take 10 minutes at the 400-425F/217C temperature.

What should the internal temperature of fish be when cooked?

The FDA would say white fish should be cooked to 145F/ 62.8C. Many people nowadays, including me, prefer a more medium cook to 130-135F (266-275C) using an instant read thermometer.

How can I tell when my white fish is cooked?

The fish will still be moist with a mother of pearl look and very slightly transparent. It will separate easily with a knife. It should not be dry and stringy i.e. overcooked.

Can I use frozen fish fillets?

Yes, just defrost them in the fridge before baking.

Can I pan fry the fish fillets instead of baking them?

Yes, about 4-5 minutes per side if fillets are 1 inch (2.5 cm) thick.

Is cod a healthy fish?

Yes. It is low in calories and fat, has excellent B12 and other minerals and is low in mercury.

Step by step instructions

uncooked cod fish fillet pieces on plate
Oil and season fillets.
baked cod fish fillets
Then bake in oven until they flake easily and still moist in the center
halved cherry tomatoes. lemon and orange zest
Prepare cherry tomato sauce ingredients.
cherry tomato sauce in pan
Cook cherry tomato sauce on stove top.
baked cod fillets covered with cherry tomato sauce over cauliflower spinach rice 1
Spoon sauce over fish fillets.

Make Ahead

The sauce can be made a few days ahead of time. Don’t let the cherry tomatoes break down fully as they will do that when you are reheating the sauce before serving.

What to serve with the fish

I love to serve these baked fish fillets with lemon herb cauliflower rice.

Other side dish suggestions are: Parmesan roasted cauliflower, asparagus or easy roasted bok choy and broccoli.

baked cod fillets covered with cherry tomato sauce over cauliflower spinach rice p3

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cherry tomato sauce over white fish fillets
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Baked Fish Fillets with Cherry Tomato Sauce

A mildly spicy, citrusy cherry tomato sauce with just a few ingredients turns baked fish fillets into a delicious jazzed up dinner in about 20 minutes.
Prep Time6 mins
Cook Time12 mins
Total Time18 mins
Course: Main Course
Cuisine: American
Servings: 2 (or 3 smaller portions)
Author: Cheryl

Ingredients

  • 1 pound (450g) cod fillets, skinned, Note 1
  • salt, pepper, thyme
  • 2 teaspoon olive oil

Cherry Tomato Sauce

  • 1 1/2 cups (300g) cherry tomatoes, cut in half (or chopped plum tomatoes)
  • 1/2 large orange (zest and juice)
  • 1/2 large lemon (zest and juice)
  • 2 tablespoon Sweet Thai chili sauce, for mild-moderate spiciness (or more to taste)
  • 1 tablespoon olive oil (or 1/2 tbsp oil and 1/2 tbsp butter at the end)
  • 1/2 teaspoon salt
  • 2 tablespoon chopped parsley

Instructions

  • HEAT OVEN OR TOASTER OVEN to 425F/217C.
  • BAKE FISH FILLETS: Line a pan with parchment or foil, sprayed with oil (for easy clean up). Rub oil over fish and generously sprinkle with salt, pepper and thyme. **see Tip below** Bake fish for 8-10 minutes (figure 10 minutes per inch (2.5 cm) of thickness) just until fish is cooked through, separates easily with a knife but still slightly translucent on the inside. Temperature of fish with instant thermometer should be about 130-135F for medium.
    ** If fish is not even thickness, cut into pieces, separating thick and thin. Cook the thicker pieces for a few minutes before adding the thinner pieces which will take less time to cook.
  • MAKE THE SAUCE: While fish is baking, heat 1/2 tbsp oil on medium in a saucepan. Add all other sauce ingredients (except parsley) and cook for about 5-7 minutes just until tomatoes start to break down. Use the back of a large spoon or spatula to smash them a bit if needed. Taste and adjust seasonings, adding more salt, a pinch of sugar, more chili sauce, etc. Stir in 1/2 tbsp butter (if desired) and the parsley.
  • PLATE: Transfer fish to a plate. Spoon over cherry tomato sauce and serve.

Notes

  1. Cod substitutes: Instead of cod, you can use haddock, pollock, tilapia, black cod, grouper, seabass, mahi-mahi. Even salmon would be good. Just be sure to cook the fish for more or less time, depending on its thickness. If your fish has a fishy smell (most have some), squeeze some lemon on it to remove smell  – or soak it in milk for 15-20 minutes.
  2. Other substitutes: Instead of cherry tomatoes you can chop up fresh ripe tomatoes. Or use diced canned tomatoes in a pinch. Herbs: Instead of parsley in the sauce, try basil, dill, cilantro or thyme. 
  3. Cauliflower rice side dish (optional): If you want to serve the fish over cauliflower and spinach ‘rice’ as pictured – made in 10 minutes – try our recipe for lemon herb cauliflower rice stir fry. Place 2 large handfuls of fresh baby spinach in food processor along with the cauliflower when chopping to ‘rice’, then stir fry together for about 4 minutes. 
  4. Make Ahead: The sauce can be made a few days ahead of time. Don’t let the cherry tomatoes break down fully as they will finish cooking when you are reheating the sauce before serving.
 
Nutrition values are estimates based on cod fillets. 

Nutrition

Calories: 363kcal | Carbohydrates: 20g | Protein: 42g | Fat: 13g | Saturated Fat: 2g | Cholesterol: 98mg | Sodium: 889mg | Potassium: 1299mg | Fiber: 3g | Sugar: 15g | Vitamin A: 1054IU | Vitamin C: 65mg | Calcium: 75mg | Iron: 2mg
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