Baked Cod with Olives & Tomato
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Some dinners feel generous with very little effort, and this is one of them. Cod fillets bake gently over tomatoes, briny olives and capers until the juices turn into a spoonable sauce. It is fresh, savoury and exactly the sort of midweek supper that looks after itself in the oven.
Ingredients
Tick the store-cupboard items you would like, then add them to your basket in one tap.
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Choose a product for chopped tomatoes - we add the cheapest by default.
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Local shop4 cod fillets
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Local shop250g cherry tomatoes, halved
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Local shop80g kalamata olives, pitted
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Local shop2 cloves garlic, sliced
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Local shop2 tbsp capers, drained
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Local shop1 small handful flat-leaf parsley, chopped
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Local shopto taste salt and black pepper
Ticked items go to your Lean & Healthy basket. Fresh items like onions and herbs are best picked up from your local shop.
Method
Serves 4 · about 40 minutes from start to finish.
Heat the oven to 200C / 180C fan.
Tip the chopped tomatoes, cherry tomatoes, olives, garlic, capers and olive oil into a medium roasting dish. Season lightly, stir well and spread into an even layer.
Roast for 15 minutes until the tomatoes have started to soften and the sauce is bubbling at the edges.
Nestle the cod fillets into the tray, spooning a little of the tomato mixture over the top of each one.
Return to the oven for 12-15 minutes until the fish flakes easily and the sauce has thickened slightly.
Scatter with parsley and serve straight from the dish, making sure everyone gets plenty of the olives and juices.
Nutrition
Estimated per serving
Cook's tip
If your tomatoes are very juicy, roast the sauce for an extra 5 minutes before adding the fish so it finishes rich rather than watery.
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Nutrition figures are estimates per serving and will vary with brands and portion sizes. Ingredient prices and availability are indicative and confirmed at the secure Shopify checkout. Blood-Sugar-Friendly describes a lower-sugar, lower-refined-carbohydrate way of cooking. It is a food style, not medical advice - please speak to a qualified professional about your own diet. Diet labels such as Gluten-Free and Dairy-Free describe the recipe as written from the ingredients listed - always check the labels on the specific products you buy.