Baked Cod with Olives and Tomato
Cod filets are stacked into little sandwiches with a briny olive and anchovy mixture, then baked in a tomato paste and red wine sauce until tender and flaky.
- Time
- 30 min
- Calories
- 190
- Carbs
- 6 g
- Fiber
- 1 g
- Sugars
- 2 g
Per serving, about 283 g.

Method
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A Provençal-Style Fish Dish That Lives Up to Its Name
This one takes its cues from the south of France, where olives, anchovies, and fennel show up together in so many kitchens along the coast. The idea is simple: cod filets get stacked into little sandwiches with a salty filling of olives and anchovies in the middle. If you want a different take on stacking, try Cheesy Baked Sweet Potato Stacks. Anchovies do a lot of quiet work here. Once they melt into the onions and garlic, they add depth without making the dish taste fishy, so even people who say they don't like anchovies often end up asking what the secret ingredient is.
A note on the fish itself. Cod is a lean white fish, which means it dries out quickly if you walk away from the oven. The basting in this recipe is not just for show. Spooning the wine and tomato sauce over the top every few minutes keeps the surface moist while the center turns flaky. When the fish is ready, it should separate easily with a fork and look opaque all the way through. If your filets are thinner than the recipe's five ounces, check them a few minutes early.
For the anchovies, take the time to drain them well but skip the rinse. Rinsing washes away the oil that carries so much of their flavor. Black olives are a good match, and if you have a jar of mixed olives in the fridge, a handful of the green ones or a few capers will add a brighter bite. The fennel seeds are easy to crush lightly in your palm before they go in, which releases more of their sweet, anise-like aroma.
Leftovers keep well for about two days in a covered container in the fridge. Reheat them gently, with a splash of water in the dish and a lid on, so the fish stays tender. Cold leftovers also work nicely flaked over a bowl of greens with a little of the sauce spooned on top, which makes a light lunch.
For a side, I like something green and simple. A plate of crisp greens dressed with lemon and olive oil cuts through the richness of the tomato and wine. If you want something heartier, a spoonful of brown rice or a small serving of roasted potatoes will soak up the sauce nicely. For more ideas that share this mix of olive oil, citrus, and fish, try Baked Lemon Oregano Salmon with Vegetables or the lighter Roasted Cod with Orange and Fennel.
Originally from Diabetes Food Hub (ADA)Method rewritten by Diabic.Updated 9 Nov 2026
General information, not medical advice. Your needs may differ, so check with your care team.
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