Baked Cod - A Flavorful Fish Dish Perfect For Lent

Baked Cod served with a tomato and spinach mixture in a lemon, white wine and caper sauce.

While we're still in Lent, with Easter approaching, quick and easy fish recipes are essential this time of year. Whether you participate in Lent or not, fish recipes are always good to have on hand.

While fish is a versatile protein to cook with, it can be difficult to step outside of the routine fish dishes you’re used to making and find new ways to prepare it. This recipe is a great option to try when you’re looking for something new.

It’s extremely simple, requiring only 10 minutes to bake and prepare the sauce. It’s a light and flavorful meal made with fresh ingredients, providing a healthy dinner for you and your family.

I chose to use cod because Stop & Shop had wonderfully fresh fillets on sale last week, but you can use any white fish you like such as halibut, haddock, or tilapia. Cooking time will vary based on the type and cut of fish you use. Adjust the baking time accordingly.

Cod is still on sale for $4.99/lb. until April 21st at Stop & Shop on North Main Street in Southington.

Baked Cod Served with a Tomato and Spinach Mixture in a Lemon, White Wine, Caper Sauce
Serves: 4
Prep Time: 10 minutes
Bake Time: 8-10 minutes

4 cod fillets
salt and pepper
1 tablespoon olive oil
1 cup cherry tomatoes, halved
8 cups spinach
1 tablespoon butter
1/3 cup lemon juice
1/2 cup dry white wine
3 tablespoons capers
1/2 teaspoon salt
1/4 teaspoon fresh ground pepper


Place your cod fillets on a baking sheet lined with foil. Season both sides with salt and pepper and drizzle with olive oil. Rub your seasoning together until well blended. Bake at 400 degrees for 8-10 minutes or until no longer opaque.

To prepare your topping, melt one tablespoon of butter in a large skillet over medium heat. Add your lemon juice, white wine, salt, and pepper. Raise your temperature to bring your liquid to a boil, lower it back to medium and saute until your liquid reduces by half.  Add your tomatoes, capers, and spinach and saute until your spinach is just wilted, about 1 minute.

Carefully plate your fish and top with your spinach mixture.  Serve and enjoy!

Chelsea Castor April 16, 2011 at 03:34 PM
Great! Hope you like it!
S10 April 17, 2011 at 01:27 AM
My husband did prepare this recipe for tonight's dinner(omited the wine & butter).The colors were gorgeous. This would also be nice during the Christmas Season due to the vibrant green, red and white. He made a side of white rice with pink vodka sauce mixed in. The meal was very nice...thank you for inspiring my husband to cook! My daughter said 'good food'.My son said 'great fish'. Dad said 'light and very healthy'.We recommend that others try it! Thanks Chelsea.Have a peaceful Holy Week.
S10 April 17, 2011 at 01:39 AM
Chelsea: We wanted to send you a photo of his meal but cannot seem to figure out how (if it is possible at all to attach) or send a.jpg file to your news article. Is there a way? Also, we used this week's S&S Cod special as per your suggestion.
Chelsea Castor April 17, 2011 at 03:21 PM
So happy your family enjoyed it! I'm not sure you can post the photo, but I'll check with my editor. If you want you can email me the picture and I can try and post it for you. Just click "Email the Author" next to the title of this article. Looking forward to seeing your dish!
Chelsea Castor April 18, 2011 at 07:08 PM
I was told you can add your photo by simply clicking the "add your photos" beneath the photo box to upload it. Hope that helps!


More »
Got a question? Something on your mind? Talk to your community, directly.
Note Article
Just a short thought to get the word out quickly about anything in your neighborhood.
Share something with your neighbors.What's on your mind?What's on your mind?Make an announcement, speak your mind, or sell somethingPost something
See more »