Easy and Allergy-Friendly Baked Cod with Tomato and Basil Recipe

Life is a rollercoaster, and with your super busy schedules and unique dietary needs, finding a meal that suits everyone can feel like searching for a needle in a haystack. But worry no more! We've got a simple, delicious, and yes, allergy-friendly recipe for you - Baked Cod with Tomato and Basil. Not only will this save you precious time, but it will also have your family of four rallying around the dinner table, eager to dig in!

Busy Parent Friendly Prep Time: 10 minutes
Busy Parent Friendly Cook Time: 15 minutes
Total Family Time: 25 minutes

Ingredients

Gather these simple ingredients from your pantry, or jot them down for your next grocery run:

• 4 cod fillets, about 6-8 oz each (everyone gets their own!)
• 1 cup fresh basil leaves (gives it a great aroma and taste)
• 2 medium tomatoes (nothing beats fresh, juicy tomatoes)
• 2 tablespoons extra virgin olive oil (for a healthy drizzle)
• 1/2 teaspoon sea salt (just a touch!)
• 1/2 teaspoon freshly ground black pepper (a little goes a long way)

Your Handy Substitutes

Got different dietary needs in the family? We've got you covered with these simple switches:

• Cod fillets: Any white fish fillets like haddock, tilapia, or halibut will work.
• Fresh basil: Use 1/3 cup of dried basil if fresh isn't handy.
• Tomatoes: Swap out for bell peppers or zucchini slices if needed.
• Extra virgin olive oil: Coconut oil, avocado oil, or dairy-free butter substitute are good to go.
• Sea salt and black pepper: Replace with herbs like oregano or dill for different flavor profiles.

Let's Get Cooking!

We know your time is precious, so let's dive straight into these easy-to-follow steps:

1. Preheat: Turn that oven to 400°F (200°C) and let it get all warm while you prepare.
2. Dish Prep: Lay out your cod fillets in a baking dish. A quick grease with oil can help prevent sticking, or a non-stick dish works too.
3. Time to Dress Up: Layer your cod with those beautiful tomato slices and fragrant basil leaves. Drizzle that olive oil all over, and sprinkle with sea salt and pepper to season.
4. Into the Oven: Pop the dish into your preheated oven for about 12-15 minutes. The fish should flake easily when it's done. Remember, the exact timing can depend on how thick your fillets are.
5. Ding! It's Dinner Time: Once it's done, let the dish rest a bit before serving. Get ready for some happy faces around the dinner table!

Let's Wrap it Up

Finding a meal that suits everyone's taste and dietary needs doesn't have to be an uphill battle. This Baked Cod with Tomato and Basil recipe is simple, tasty, and allergy-friendly! Best of all, it's easy to prepare, perfect for busy parents like you. As always, make sure to double-check each ingredient for potential allergens to keep your family safe and happy. Here's to less stress and more delightful family meals!


Allergen Information

This recipe is perfect for those dealing with common food allergies as it is:

Gluten-Free (GF): This recipe contains no wheat, rye, barley, or crossbreeds of these grains. Perfect for those with celiac disease or gluten sensitivity.

Dairy-Free (DF): Free from milk-based ingredients, this recipe suits those with dairy allergies or lactose intolerance.

Nut-Free: No tree nuts or peanuts are included in this recipe, making it safe for those with nut allergies.

Egg-Free: With no eggs included in this recipe, it is suitable for anyone with egg allergies.

Soy-Free: This recipe doesn't contain any soy products, making it safe for individuals with soy allergies.