Baked cod with tomatoes, capers & basil
- Sara Buenfeld
Published: June 7, 2024 at 9:57 AM
Save recipe
Serves 2
Easy
Prep: 15 mins
Cook: 35 mins
A star rating of 4.7 out of 5.125 ratingsRate
loading...
Enjoy white fish once a week for a low-fat, high-protein meal. It also provides vitamins that support the heart, brain and bones
Egg-free
Healthy
High-protein
Low calorie
Low fat
Low sugar
Nut-free
Ad
Skip to ingredients
Alternatives
Complete the dish
Loading...
Ingredients
Nutrition
Units:
MetricUS
-
200g baby new potatoes
(about 12)
-
3 tsp rapeseed oil
-
½ tsp dried oregano
-
2 garlic cloves
finely grated
-
400g can chopped tomatos
-
1 tbsp capers
-
15g basil
chopped
-
1 tsp vegetable bouillon powder
-
320g cod fillets
chunky and skinless
-
180g fine green beans
Keep the screen awake with cook mode on the Good Food app.
Nutrition: per serving
-
kcal327
low
-
fat6g
low
-
saturates1g
-
carbs28g
-
sugars11g
low
-
fibre7g
high
-
protein37g
high
-
salt0.57g
Ad
Method
-
step 1
Heat the oven to 200C/180C fan/gas 6. Toss the potatoes with 1 tsp of the oil, the oregano and plenty of ground black pepper then scatter into a baking dish and bake for 20 mins.
-
step 2
Meanwhile heat the remaining oil in a pan and briefly fry the garlic, stirring to make sure it doesn’t burn. Tip in the tomatoes, capers, chopped basil and bouillon then allow to bubble over a medium heat until it becomes a thick sauce – about 5 mins.
-
step 3
Remove the potatoes from the oven and push to one end of the dish. Tip the sauce into the other end and top with the cod then return to the oven for 15 mins until the cod flakes when tested, but is still moist.
-
step 4
While the fish is baking boil the green beans for 7 mins until tender. Pile the beans on to 2 plates to make a stack then spoon the sauce and cod on top. Add the potatoes and serve scattered with the whole basil leaves to serve.
Ad
Comments, questions and tips
Rate this recipe
What is your star rating out of 5?1 star out of 52 stars out of 53 stars out of 54 stars out of 55 stars out of 5
Choose the type of message you'd like to post
Choose the type of message you'd like to post
CommentQuestionTip
Overall rating
A star rating of 4.7 out of 5.125 ratings
Ad
Ad
Get 3 months of Good Food All Access
Get 3 months of Good Food All Access for just £6. Find triple-tested recipes that take the stress out of deciding what to cook, spend less time planning, and more time enjoying the season.
Loading...
Ad
Loading...
Loading...