Baked cod with tomatoes, capers & basil
Enjoy white fish once a week for a low-fat, high-protein meal. It also provides vitamins that support the heart, brain and bones
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Prep:15 mins
Cook:35 mins
- Serves 2
- Easy
Nutrition per serving
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kcal 327
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fat 6g
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saturates 1g
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carbs 28g
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sugars 0g
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fibre 7g
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protein 37g
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salt 0.57g
Ingredients
- 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
Method
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.
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.
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.
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.
