COD & TOMATO TRAYBAKE
Cook this simple everyday fish supper with smooth tomato sauce and you will hit four of your 5-a-day
Provided by Good Food team
Categories Dinner, Main course
Time 45m
Number Of Ingredients 8
Steps:
- Heat oven to 220C/200C fan/gas 7. Put the peppers, onions, tomatoes and olives into a large, deep baking tray and cook for 15 mins until they start to soften and char at the edges.
- Stir in the passata, butter beans and seasoning, then make 4 little areas and nestle in the cod. Return to the oven and cook for a further 15 mins until the cod is cooked through. Sprinkle over the basil and serve with crusty bread, if you like.
Nutrition Facts : Calories 284 calories, Fat 3 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 27 grams carbohydrates, Sugar 14 grams sugar, Fiber 8 grams fiber, Protein 37 grams protein, Sodium 2.3 milligram of sodium
COD AND TOMATO BAKE
This simple everyday fish supper with tomato sauce, olives and beans is a real gourmet treat. Ideal for the upcoming Good Friday.
Provided by Laka
Categories One Dish Meal
Time 45m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Spread onions, garlic, bell peppers and black olives on the bottom of a baking pan and bake in the oven at 220°C for about 15 minutes or until soft and lightly burned on the edges. Remove from the oven.
- Stir in chopped tomatoes, tomato puree and cannellini beans, seasoned with sea salt and pepper.
- Place cod fillets on top, season with remaining salt and pepper, and sprinkle with olive oil. Bake in the oven for another 15 minutes until the fish fillets are done.
- Sprinkle with chopped parsley and serve with polenta.
Nutrition Facts : Calories 573.9, Fat 16.6, SaturatedFat 2.4, Cholesterol 86, Sodium 2419.2, Carbohydrate 60.1, Fiber 18, Sugar 19.9, Protein 50.3
BAKED COD WITH TOMATOES AND ONIONS
Steps:
- Preheat the oven to 400 degrees F.
- Place the fish in a large colander and rinse under cold running water. Place in a large non-reactive baking dish, and make 5 horizontal 3-inch slits on each side. Season the fish on both sides with 2 tablespoons olive oil, 3 teaspoons kosher salt, and 1/2 teaspoon black pepper.
- In a mixing bowl, toss together the sliced tomatoes, onions, garlic, remaining 1 tablespoon olive oil, 1 teaspoon kosher salt, and 1/2 teaspoon black pepper. Set aside until needed.
- Place the fish, skin side down, in a roasting pan. Thickly coat the top side of the fish with the olive spread. Layer the tomatoes and cilantro flat on top of the tapenade like scales, then top with the onions and garlic. Place the fish in the oven and bake until the juices run clear and the onions are beginning to crisp and slightly blacken along the edges, about 20 minutes.
- Remove the fish from the oven and let rest for 15 minutes. Place the fish on a platter and serve, garnished with cilantro sprigs.
- In the bowl of a food processor, combine all the ingredients and puree. Transfer to a bowl. Cover and set aside until needed, or refrigerate for up to 3 days in an airtight container.
BAKED COD WITH TOMATO AND GREEN ONION
When I get home from work I want something healthy but fast. This is my version of home made fast food. Simple but very tasty. Serves 2
Provided by bikedad
Categories Weeknight
Time 30m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Preheat Oven to 400 deg F (I used a toaster oven).
- Coat 2 quart shallow glass baking dish with 2 TBSP Olive Oil.
- Place Cod fillet in center of dish.
- brush remaining 1 TBSP Olive Oil over top of fillet.
- Place tomato slices around Cod fillet.
- Sprinkle green onion over tomato slices.
- Grind Sea Salt over top of Cod fillet to taste.
- Sprinkle Paprika over top of Cod fillet.
- Sprinkle Pepper over Cod fillet and tomato slices.
- Sprinkle Garlic Powder only over tomato slices.
- Pour Lemon Juice over tomato slices.
- Bake in 400 deg F oven for 20 minutes or until fish flakes easily.
- Plate up and place tomato/green onion over top of fish.
- Goes great with Quinoa and a colorful vegetable.
Nutrition Facts : Calories 382, Fat 21.9, SaturatedFat 3.1, Cholesterol 97.8, Sodium 709.1, Carbohydrate 4, Fiber 1, Sugar 1.6, Protein 41.2
COD & ANCHOVY BAKE
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
Provided by Sara Buenfeld
Categories Dinner
Time 55m
Number Of Ingredients 13
Steps:
- Cook the potatoes and onions in boiling water for 5-7 mins. Drain, then gently mix with the thyme, anchovies and some black pepper.
- 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.
- 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.
Nutrition Facts : Calories 408 calories, Fat 12 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 35 grams carbohydrates, Sugar 13 grams sugar, Fiber 8 grams fiber, Protein 35 grams protein, Sodium 1.7 milligram of sodium
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