Mediterranean Baked Cod with Olives and Tomatoes
Ingredients
- 4 thick cod fillets
- 400 g tinned chopped tomatoes
- 80 g pitted black olives
- 1 red pepper
- 3 garlic cloves
- 3 tbsp olive oil
- 1 tsp dried oregano
- 15 g fresh basil
Nutrition (per serving)
- Calories
- 284 kcal
- Protein
- 29.1 g
- Carbohydrate
- 6.7 g
- of which sugars
- 5 g
- Fat
- 14.5 g
- of which saturates
- 2.2 g
- Fibre
- 2.7 g
- Salt
- 1.02 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Preheat the oven to 200°C (fan 180°C). Dice the red pepper and slice the garlic.
- 2
Heat 2 tablespoons of olive oil in an ovenproof frying pan or shallow casserole over a medium heat. Fry the pepper and garlic for 4 minutes until softened.
- 3
Add the chopped tomatoes, olives and dried oregano. Season and simmer for 5 minutes.
- 4
Nestle the cod fillets into the tomato sauce, drizzle with the remaining olive oil and season the fish.
- 5
Transfer to the oven and bake for 15–18 minutes until the cod is opaque and flakes easily.
- 6
Scatter with fresh basil leaves and serve with crusty bread or couscous.
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