By Grocery List Plus Editorial Staff | Published on June 1, 2026
Serves 4
81 cal · 30 min
Baked Fish with Tomatoes, Peppers, and Onions
Recipe GLPR3efa9a30896955
A light and wholesome baked white fish dish featuring tender cod fillets topped with fresh green peppers, tomatoes, onions, and oregano. This simple one-pan meal is healthy, flavorful, and ready in under 30 minutes. Perfect for a weeknight dinner that's both satisfying and nutritious.
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Ingredients
1 pound Cod fillets, fresh or frozen (thawed), skinless
¼ cup Green bell pepper, chopped
8 ounces Low-sodium canned tomatoes
¼ cup Onion, chopped
¼ teaspoon Dried oregano
Directions
Wash your hands thoroughly with soap and warm water before beginning.
Preheat your oven to 350°F. Lightly coat a 9 x 13-inch baking dish with vegetable cooking spray or a thin layer of oil.
Pat the cod fillets dry with paper towels. Divide the fish into four equal portions and arrange them in a single layer in the prepared baking dish.
Distribute the chopped green bell pepper and onion evenly over the fish pieces. Pour the canned tomatoes (including any liquid) over the top, then sprinkle with dried oregano.
Bake uncovered for 18 to 22 minutes, until the fish is opaque and flakes easily with a fork when tested at the thickest part. The internal temperature of the fish should reach 145°F.
Remove from the oven and let rest for 2 minutes before serving. Divide among four plates, spooning the tomato and vegetable mixture over each portion.
Comments
All ingredients are readily available year-round at any Charlotte grocer—cod fillets at Harris Teeter or Kroger, bell peppers and onions are reliable staples, canned or fresh tomatoes work fine, oregano is standard. The actual prep time is closer to 40 minutes once you account for chopping the peppers and onions and letting the oven preheat, but the recipe itself is straightforward and holds together well; it reheats adequately in a low oven or microwave for leftovers. Cost per serving lands around $4–5 depending on whether you use fresh or canned tomatoes and the current price of cod, which is reasonable for a protein-forward dinner. The minimal fussiness and hands-off cooking make this a solid weeknight choice for a family, though it's not particularly Southern or seasonal to the region.
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