Baked Cornish Cod Piperade – The Best Fish Food Recipe

Let’s face it—fish can be hit or miss. Sometimes it’s dry, other times it’s bland, and occasionally it just tastes like, well… the ocean in all the wrong ways. But here’s the game-changer: Baked Cornish Cod Piperade. This isn’t just your average fish dish. It’s a bold blend of flaky, tender cod paired with a rich, tangy Piperade sauce bursting with Mediterranean flavor. And the best part? It’s healthy, easy to make, and tastes like something you’d get from a coastal bistro in France or Spain.

Whether you’re a seafood lover or just trying to cook healthier at home, this fish food recipe is about to become your new go-to. Let’s dive in.

Why This is the Best Fish Food Recipe for a Healthy Lifestyle

So, what makes Baked Cornish Cod Piperade stand out in the world of seafood? Aside from its flavor, it hits the sweet spot between health and comfort food. Here’s why it deserves a spot in your weekly rotation.

Cod Is Lean, Mean, and Packed With Protein

Cod is one of those underrated fish that deserves more love. It’s lean but still satisfying, offering around 20g of protein per 100g serving. That’s a muscle-building powerhouse for such a low-calorie fish. Plus, it’s mild in flavor, making it perfect for soaking up the vibrant notes of Piperade.

Cod is a low-fat source of high-quality protein that supports muscle health and heart function, according to WebMD’s breakdown of cod’s health benefits.

Piperade Packs a Nutritional Punch

Piperade might sound fancy, but it’s basically a medley of sautéed bell peppers, tomatoes, onions, and garlic. Not only do these veggies give the dish color and depth, they’re also loaded with antioxidants like vitamin C, lycopene, and quercetin. You’re not just eating fish—you’re eating a rainbow of immune-boosting goodness.

It Fits a Range of Diets

Low-carb? Check. Gluten-free? You bet. Dairy-free? Absolutely. This dish is naturally friendly to most dietary lifestyles. If you’re aiming to clean up your eating habits without giving up on taste, this one delivers.

Mediterranean Diet Approved

The Mediterranean diet is famous for promoting heart health, longevity, and lower inflammation. Baked cod with Piperade? Smack in the middle of that sweet spot—olive oil, fresh fish, veggies, and herbs all play key roles here.

What is Cornish Cod and Why Use It?

You might be wondering—why specifically Cornish cod? Isn’t all cod the same? Not quite. Let’s break it down.

Sustainably Sourced, Locally Loved

Cornish cod refers to cod that’s been fished in the waters around Cornwall, in the southwest of England. It’s known for being part of a more sustainable fishing model, where the local fisheries follow strict quotas to protect marine life. So when you choose Cornish cod, you’re not only choosing freshness—you’re supporting responsible sourcing.

Better Flavor, Fresher Catch

Because it’s often line-caught and brought in fresh daily, Cornish cod tends to have a cleaner, more delicate taste. No fishy funk here—just sweet, flaky meat that practically melts in your mouth when baked just right.

Superior Texture for Baking

This variety holds up well under high heat, making it perfect for baking. It stays moist on the inside while developing a light, golden crust outside. That’s texture perfection, especially when paired with the soft Piperade base.

Available and Accessible

While it might sound niche, Cornish cod is widely available at good fishmongers and even larger grocery chains in the UK. If you’re outside the UK, look for wild-caught North Atlantic cod or pollock as substitutes—they’re close in quality.

Understanding Piperade – The Soul of Basque Cuisine

Ah, Piperade—hard to pronounce, easy to fall in love with. This humble vegetable medley is a cornerstone of Basque cuisine, and it’s the secret sauce (literally) behind this amazing recipe.

Where It Comes From

Piperade originates from the Basque region straddling France and Spain. It’s traditionally made with sautéed green and red peppers, tomatoes, onions, garlic, and often flavored with Espelette pepper—a mild chili that adds warmth without overwhelming the dish.

Why It Works So Well With Fish

The acidity from the tomatoes, sweetness of the peppers, and earthiness from garlic and onions all come together to create the perfect bed for fish. It lifts the mildness of cod, making each bite a symphony of flavor.

Piperade Is Versatile and Vibrant

You can play with Piperade too. Add more garlic, toss in capers, or sprinkle in some paprika for a smoky edge. Want to go spicy? Add a fresh chili or hot sauce. It’s flexible like a jazz improvisation—no wrong notes.

Think of It Like Ratatouille’s Cousin

If you’re familiar with ratatouille, Piperade is its simpler, sharper cousin. It’s lighter, quicker to make, and keeps the veggies just tender enough to hold their shape. That makes the whole dish feel fresher and more dynamic.

Ingredients You’ll Need for Baked Cornish Cod Piperade

Let’s talk shopping list. One of the best things about this Mediterranean fish recipe is how approachable it is. No weird ingredients or exotic spices—just fresh, wholesome staples.

Fresh Cornish Cod Fillets

• About 150–200g per person.
• Skinless is best, but if you like crispy skin, go for skin-on.

For the Piperade:

• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 medium onion, thinly sliced
• 2–3 garlic cloves, minced
• 2 medium tomatoes, chopped (or canned, peeled tomatoes)
• Olive oil (at least 2 tbsp)
• Salt and pepper to taste

Optional Flavor Boosters:

• Fresh parsley or thyme
• A pinch of smoked paprika
• A dash of white wine or lemon juice for brightness

These ingredients come together in a beautiful harmony that feels rustic yet refined. It’s the kind of dish that makes a Tuesday night dinner feel like a vacation in the south of France.

Step-by-Step Guide to Cooking This Delicious Fish Food Recipe

Alright, you’ve got your ingredients. Now let’s bring this dish to life. Follow this step-by-step method, and you’ll be plating up something spectacular in about 30–40 minutes.

Step 1: Make the Piperade

Start by heating 2 tbsp of olive oil in a large skillet over medium heat. Add your sliced onions and peppers and let them sweat—don’t rush this. Give them about 8–10 minutes to soften and start caramelizing.

Next, stir in the minced garlic and chopped tomatoes. Season with salt, pepper, and any optional extras (paprika, wine, herbs). Let it simmer for another 10 minutes until it thickens slightly. You want it saucy, not soupy.

Step 2: Prepare the Cod

While your Piperade is cooking, preheat your oven to 200°C (390°F). Season your cod fillets with a light drizzle of olive oil, salt, and pepper. For extra flair, you can add a dusting of lemon zest or a sprinkle of thyme.

Step 3: Bake to Perfection

Spread the Piperade into a baking dish, creating a flavor-packed bed for the cod. Nestle the fillets on top and slide the whole thing into the oven. Bake for about 12–15 minutes, depending on thickness. Cod should flake easily with a fork but still be moist.

Step 4: Garnish and Serve

Top with freshly chopped parsley or basil. Want to make it extra special? Serve it with lemon wedges and a drizzle of good quality olive oil right before serving.

Pro Tips for Cooking Cod Like a Chef

Let’s be real—cooking fish at home can feel intimidating. It’s fragile, it cooks quickly, and one wrong move can leave you with dry, rubbery fillets. But don’t worry. I’ve got your back with these no-fail chef-style tips that’ll have you cooking cod like a seasoned pro.

Tip #1: Don’t Overcook the Fish

This is the golden rule of baked seafood ideas. Cod should be cooked until it just starts to flake. If it flakes too easily or starts to fall apart, you’ve gone too far.
Quick test: Stick a fork into the thickest part and twist slightly—if it separates with light pressure, it’s ready.

Remember, cod continues to cook a bit after coming out of the oven due to residual heat. So take it out when it’s 90% done and let it rest for a couple of minutes.

Tip #2: Season Generously But Simply

Cod has a naturally mild flavor, so it can take a little love in the seasoning department. But don’t drown it. A touch of sea salt, cracked pepper, a bit of olive oil, and a pop of lemon zest or garlic is all it needs. The Piperade brings the bold flavors.

Want to elevate it further? Try a herb crust with parsley, thyme, and a bit of crushed almond or panko for crunch.

Tip #3: Use a Hot Oven and a Preheated Dish

One of the biggest mistakes people make with fish is putting it into a cold or lukewarm pan or dish. For baked cod, preheat your oven to 200°C (390°F) and let your baking dish warm up for 5 minutes before adding the Piperade and fish. This seals the bottom and helps cook the fish evenly.

Tip #4: Dry the Fish Before Cooking

Always pat your cod fillets dry with paper towels before seasoning. Why? Moisture on the surface can steam the fish instead of allowing it to bake properly. Drying the fillets helps you get that delicate golden edge and better texture.

Nutrition Breakdown of This fish food recipe

We’ve talked about flavor, technique, and tradition—but what about the numbers? Let’s break down why Baked Cornish Cod Piperade is a nutritional all-star on your plate.

Low in Calories, Big on Satisfaction

A single serving of this dish—cod plus a generous portion of Piperade—comes in at around 300–350 calories, depending on the size of your fillet and how much olive oil you use. That’s a full meal that won’t weigh you down.

High-Quality Protein

Cod is a protein powerhouse, offering around 20–25 grams per serving. That’s more than enough to keep you full, fuel muscle repair, and support metabolism. Pair it with the fiber from the veggies, and you’ve got a satiating, nutrient-dense meal.

Rich in Omega-3s and Essential Nutrients

Though not as oily as salmon, cod still provides a modest amount of omega-3 fatty acids—great for brain and heart health. It’s also a fantastic source of:

• Vitamin B12 (for energy and nerve function)
• Iodine (for thyroid health)
• Selenium (a powerful antioxidant)
• Phosphorus (supports bones and teeth)

Allergy and Diet Friendly

• Gluten-Free ✔
• Dairy-Free ✔
• Low-Carb ✔
• Paleo & Mediterranean Diet Approved ✔

And if you’re watching sodium, you can easily reduce added salt without losing flavor thanks to the natural umami in the Piperade.

Serving Suggestions and Meal Pairings

So you’ve baked your cod, the Piperade is bubbling, and your kitchen smells like a sun-drenched coastal town. Now what? Time to plate it up like a pro. Here’s how to complete the experience.

Serve It Over a Bed of Whole Grains

Looking for a wholesome, fiber-filled base? Serve this dish over:

• Quinoa
• Bulgur wheat
• Couscous
• Brown rice

These grains soak up all that Piperade goodness and keep the meal balanced and hearty.

Crusty Bread for the Win

This one’s a personal favorite. A slice (or two) of crusty sourdough or French baguette makes the perfect vessel for scooping up those sweet tomato juices and bits of softened pepper. It’s like a mini tapas moment on your plate.

Pair with a Simple Side Salad

Balance out the warmth of the Piperade with a cool, crisp side salad. Try:

• Rocket and parmesan with balsamic
• Cucumber, lemon, and dill
• Tomato, basil, and mozzarella (Caprese style)

The contrast in textures and temps makes every bite feel dynamic.

Wine Pairing? But of Course!

This dish screams for a crisp white wine. Try:

• Sauvignon Blanc – grassy and bright
• Albariño – dry and citrusy
• Chardonnay – buttery and bold if you’re using rich olive oil

If you’re not into wine, a light citrusy iced tea or sparkling water with lemon does the trick.

Final Thoughts on This Ultimate Fish Food Recipe

We’ve gone from ocean to oven and back again, and here’s the bottom line: Baked Cornish Cod Piperade is more than just a fish food recipe. It’s a celebration of fresh ingredients, smart nutrition, and the kind of flavors that make you excited to eat well.

It proves that healthy doesn’t have to mean boring. It’s clean but comforting, simple but sophisticated. Whether you’re meal-prepping, cooking for friends, or just trying something new, this recipe brings a lot to the table—literally.

And hey, once you’ve made it once, the fun begins. Swap cod for haddock or pollock. Spice up the Piperade. Add olives or capers. Make it your own. That’s the beauty of it—it’s flexible, foolproof, and guaranteed to impress.

If you’re a fan of seafood and looking to try another flavorful dish after this one, you’ll definitely want to check out this ultimate rockfish recipe. It’s a fantastic alternative for those who love baked fish meals but want to explore a different variety with bold taste and easy preparation.
Take a look at The Ultimate Rockfish Recipe for another delicious seafood experience.

Try It Tonight—And Let Us Know How It Goes!

Cooking is one of the best ways to slow down, tune in, and treat yourself right. So grab those fresh fillets, load up on peppers and onions, and get cooking. You deserve a dinner that’s delicious, nutritious, and a little bit fancy.

Tried this recipe? Loved it? Hated it? Have a secret ingredient that takes it to the next level? Drop a comment below or share your creation on social media and tag us. We’d love to see your twist on the best fish food recipe around.

Here’s to better meals and beautiful bites—one baked cod at a time.

Baked Cornish Cod Piperade – The Best Fish Food Recipe

This baked Cornish cod Piperade recipe combines tender, flaky cod fillets with a vibrant sauté of bell peppers, tomatoes, and onions. Healthy, gluten-free, and packed with Mediterranean flavor, it's a perfect weeknight dinner or special occasion seafood dish.

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Course Seafood

Cuisine Mediterranean

Servings 2

Calories 340 kcal

Ingredients

  

For the Cod

• 2 fresh Cornish cod fillets 150-200g each
• 1 tbsp olive oil
• Salt and pepper to taste
• Zest of 1 lemon optional

For the Piperade

• 1 red bell pepper sliced
• 1 green bell pepper sliced
• 1 medium onion thinly sliced
• 2 garlic cloves minced
• 2 medium tomatoes chopped (or 1/2 cup canned peeled tomatoes)
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 tsp smoked paprika optional
• 1 tbsp white wine or lemon juice optional
• Fresh herbs parsley or thyme, chopped, for garnish

Instructions

 

Step 1: Preheat the oven

• Preheat your oven to 200°C (390°F) and lightly oil a medium baking dish.

Step 2: Prepare the Piperade

• In a large skillet, heat 1 tablespoon of olive oil over medium heat.
• Add the sliced red and green bell peppers and onion. Sauté for 8–10 minutes until soft and slightly caramelized.

Step 3: Add tomatoes and garlic

• Stir in the minced garlic and chopped tomatoes.
• Season with salt, pepper, and optionally paprika or white wine.
• Simmer for another 10 minutes until the mixture thickens. This is your flavorful Piperade base.

Step 4: Season the cod

• While the Piperade is simmering, pat your cod fillets dry using paper towels.
• Drizzle with a bit of olive oil and season both sides with salt, pepper, and lemon zest if using.

Step 5: Assemble the dish

• Spread the Piperade evenly in the prepared baking dish.
• Lay the seasoned cod fillets on top of the vegetables.

Step 6: Bake to perfection

• Bake in the oven for 12–15 minutes, depending on the thickness of your fillets.
• The fish is ready when it flakes easily with a fork and looks opaque in the center.

Step 7: Garnish and serve

• Remove from the oven and garnish with fresh parsley or thyme.
• Serve hot, optionally over couscous, brown rice, or with crusty bread for soaking up the delicious Piperade sauce.

Notes

• Substitute Cornish cod with haddock or pollock if unavailable.

• Add olives, capers, or chili flakes to the Piperade for variety.

• Make it ahead: Piperade can be refrigerated for up to 2 days.