Recipe: Baked Cod with Tomatoes, Olives and Capers

baked cod

As promised on my 5:2 Friday post this week, here is my recipe for baked cod with tomatoes, olives and capers.  It’s a fresh and light meal that is great for supper on a sunny day.  

Baking fish is a really nice way to cook it, but I find it’s best to either wrap it in foil or spoon a sauce over to stop it drying out in the oven.  Dry fish is really quite unpleasant.

Because this was one of my 5:2 meals, I omitted potatoes and served it on a massive bed of green vegetables with a squeeze of lemon, but it would be really delicious with buttery, boiled baby new potatoes, or jackets with salty, crispy skins.  

Baked Cod with Tomatoes, Olives and Capers
Serves 2
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Prep Time
5 min
Cook Time
35 min
Total Time
40 min
Prep Time
5 min
Cook Time
35 min
Total Time
40 min
171 calories
11 g
51 g
6 g
19 g
1 g
336 g
827 g
7 g
0 g
5 g
Nutrition Facts
Serving Size
336g
Servings
2
Amount Per Serving
Calories 171
Calories from Fat 50
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 51mg
17%
Sodium 827mg
34%
Total Carbohydrates 11g
4%
Dietary Fiber 4g
14%
Sugars 7g
Protein 19g
Vitamin A
36%
Vitamin C
47%
Calcium
6%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 Cod fillets, approximately 100g each
  2. 1 400g tin of tomatoes
  3. 1 tsp olive oil
  4. 1 tbsp balsamic vinegar
  5. 20g capers
  6. 50g black olives
Instructions
  1. Preheat your oven to 200 C
  2. In a frying pan, heat your teaspoon of olive oil on a moderate heat, and then add the tinned tomatoes and balsamic vinegar. To this, add the capers and black olives and allow to reduce by approximately half. This should take 12-15 minutes. Give it all a stir every so often to stop it sticking.
  3. Put your cod fillets in an ovenproof dish and spoon over the tomato sauce.
  4. Bake for 15 minutes, or until the fish is cooked through.
Notes
  1. If you don't eat, or can't get hold of cod, you could use any other white fish. Fillets of haddock, coley or plaice would work just as well.
  2. I serve this on a huge bed of steamed green vegetables for a light, healthy supper. It'd be great with new potatoes, roasted or boiled.
beta
calories
171
fat
6g
protein
19g
carbs
11g
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