Light, flaky baked white fish topped with blistered cherry tomatoes and briny capers, finished with bright lemon and fresh parsley. Juicy and savory with a thin pan sauce perfect for spooning over greens or grains.
Sheet-Pan Roasted Cod with Blistered Tomatoes and Capers
A light, low-fuss dinner that lets flaky white fish mingle with sweet roasted cherry tomatoes, briny capers, and a bright lemony pan sauce.
If you want a weeknight dinner that feels refined but takes almost no fuss, this tray-baked fish is your answer. Halved cherry tomatoes roast until they just burst and release a sweet, tangy bath that keeps the cod moist; a few capers scattered through the pan add those salty, briny pops that make every bite interesting.
The flavor play is simple and reliable: sweet, roasted shallot and garlic soften into the tomato juices, dried oregano and lemon zest lift the whole thing, and a drizzle of low-sodium chicken broth becomes a thin pan sauce perfect for spooning over grains or a bed of peppery greens. Finish with lemon juice and parsley for a bright, fresh contrast to the warm, savory topping.
Practical tweaks make it work in real kitchens — roast the tomato and shallot mixture just until the skins begin to blister, nest the cod fillets on top, then return to the oven until the fish flakes easily at the thickest part. Keep an eye on timing so the cod stays tender; a little extra broth helps the sauce form without adding fat.
Serve straight from the sheet pan for easy cleanup, or plate it over quinoa, farro, or a handful of sautéed spinach. Leftovers reheat gently and still taste great the next day, and you can swap in any firm white fish you like or dial the capers up or down depending on how briny you want it.
Ingredients
How to Make White Fish Tomato Caper Tray
- Preheat the oven to 425°F (220°C). Line a rimmed baking sheet with parchment or lightly oil it so the fish won’t stick.
- Halve the cherry tomatoes, thinly slice the shallot, mince the garlic, and finely chop the parsley; zest and juice the lemon, keeping zest separate from the juice.
- In a bowl toss the tomatoes, sliced shallot, garlic, 3/4 of the parsley, oregano, olive oil, lemon zest, red pepper flakes, and a pinch of black pepper until evenly coated; spread this mixture in an even layer on the prepared sheet.
- Roast the tomato/shallot layer in the oven for 8–10 minutes until the tomatoes begin to blister and soften.
- Remove the sheet from the oven and nestle the cod fillets on top of the tomatoes; sprinkle the capers over the fish and drizzle the chicken broth and lemon juice over everything, then season the fish lightly with the remaining salt and a little black pepper.
- Return the tray to the oven and bake 8–12 minutes, depending on fillet thickness, until the fish is opaque through the center and flakes easily with a fork (internal temp ~145°F/63°C).
- Remove from the oven, spoon some of the tomato-caper pan juices over the fillets, sprinkle with the remaining parsley, and serve immediately.
Recipe Card
White Fish Tomato Caper Tray
Light, flaky baked white fish topped with blistered cherry tomatoes and briny capers, finished with bright lemon and fresh parsley. Juicy and savory with a thin pan sauce perfect for spooning over greens or grains.
- Prep
- 15 min
- Cook
- 22 min
- Servings
- 4
Ingredients
Instructions
- Preheat the oven to 425°F (220°C). Line a rimmed baking sheet with parchment or lightly oil it so the fish won’t stick.
- Halve the cherry tomatoes, thinly slice the shallot, mince the garlic, and finely chop the parsley; zest and juice the lemon, keeping zest separate from the juice.
- In a bowl toss the tomatoes, sliced shallot, garlic, 3/4 of the parsley, oregano, olive oil, lemon zest, red pepper flakes, and a pinch of black pepper until evenly coated; spread this mixture in an even layer on the prepared sheet.
- Roast the tomato/shallot layer in the oven for 8–10 minutes until the tomatoes begin to blister and soften.
- Remove the sheet from the oven and nestle the cod fillets on top of the tomatoes; sprinkle the capers over the fish and drizzle the chicken broth and lemon juice over everything, then season the fish lightly with the remaining salt and a little black pepper.
- Return the tray to the oven and bake 8–12 minutes, depending on fillet thickness, until the fish is opaque through the center and flakes easily with a fork (internal temp ~145°F/63°C).
- Remove from the oven, spoon some of the tomato-caper pan juices over the fillets, sprinkle with the remaining parsley, and serve immediately.
Nutrition
- Carbohydrates
- 5
- Saturated Fat
- 0.4
- Sodium
- 340
- Fiber
- 1.5
- Unsaturated Fat
- 4.1
- Protein
- 22
- Fat
- 4.5
- Cholesterol
- 55
- Trans Fat
- 0
- Calories
- 160
- Sugar
- 2.5