Mediterranean Cod Bake
This Mediterranean Cod Bake couldn't be any simpler and it's bursting with summery Mediterranean flavours. Salty olives and feta, crunchy peppers, tomatoes and flaky cod fillets.
Servings: 4 people
Calories: 172kcal
Ingredients
- 1 tablespoon olive oil
- 1 small red onion finely chopped
- 2 garlic cloves crushed
- 1 red bell pepper diced
- 1 yellow bell pepper diced
- 400 g chopped Tomatoes canned
- 2 tablespoon tomato puree
- 0.5 lemon (juice only)
- 8 cherry tomatoes
- 260 g cod fillets cut in half
- 15 g fresh parsley chopped
- 15 g fresh basil chopped
- 25 g olives pitted and halved
- 40 g feta crumbled
- 1 pinch sea salt and black pepper
Instructions
- Preheat the oven to 200°C/400°F. Heat the oil in a large sauce pan over a medium heat. Add the onion, garlic, bell peppers and cook for 2 minutes, stirring continuously.
- Add the tomatoes, tomato puree, lemon juice and cherry tomatoes to the pan and stir well and cook for a further 3 minutes.
- Season to taste and add the parsley and basil and stir.
- Add the sauce to the bottom of a baking dish and top with the cod and scatter the olives on top. Put the dish in the oven for 20 minutes, or until the fish is cooked though.
- Scatter extra herbs on top and crumble the feta. Serve with crusty bread and butter.
Video
Notes
- Swap with cod for haddock, tuna, salmon or king prawns if you want to use a different fish. Or you could use grilled chicken or tofu instead.
- Bulk the fish bake out by adding potatoes, rice, quinoa for a more filling meal.
- If you didn't want to use feta, then you could add cheddar on top which would be more melty. You could even then pop it under the grill to get it nice and crispy.
Nutrition
Serving: 1portion | Calories: 172kcal | Carbohydrates: 15g | Protein: 16g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 37mg | Sodium: 408mg | Potassium: 782mg | Fiber: 3g | Sugar: 7g | Vitamin A: 1922IU | Vitamin C: 126mg | Calcium: 125mg | Iron: 2mg