Cod & anchovy bake
Serves 2
Easy
Prep:
Cook:
Get your weekly portion of white fish with this healthy all-in-one recipe made with anchovies, tomatoes, spinach and red pepper. It delivers four of your five-a-day
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- 1 large or 2 medium potatoessliced into 5mm-thick rounds (about 280g)
- 1 onionthinly sliced (about 160g)
- 1 tbsp thyme leaves
- 10g anchoviesfinely chopped
- 1 tbsp olive or rapeseed oil
- 1 red pepperquartered, deseeded and sliced
- 2 large tomatoesroughly chopped (about 250g)
- 1 tsp white wine vinegar
- ½ tsp vegetable bouillon powder
- 1 garlic clovefinely grated
- 2 skinless, boneless codloins (280g)
- 25g cheddarfinely grated
- 250g baby spinachwilted, to serve
Nutrition: Per serving
- kcal408low
- fat12glow
- saturates4g
- carbs35g
- sugars13g
- fibre8ghigh
- protein35g
- salt1.7g
Method
step 1
Cook the potatoes and onions in boiling water for 5-7 mins. Drain, then gently mix with the thyme, anchovies and some black pepper.
step 2
Meanwhile, heat the oil in a pan and cook the pepper, covered, for 5 mins. Add the tomatoes, vinegar, bouillon and garlic, and cook for 8-10 mins more, uncovered, until the tomatoes have softened. You don’t want this to be too wet, so continue to cook until any excess liquid has evaporated, if necessary.
step 3
Heat the oven to 200C/180C fan/gas 6. Lay the cod loins in a shallow ovenproof dish and spoon over the tomato mixture, then the potato and onion mixture, in even layers. Sprinkle over the cheese. Bake for 30 mins until the cheese is golden and the fish is flaking but moist. Serve with the spinach on the side.
