Mediterranean Style Baked Cod

Mediterranean Style Baked Cod

Serves 2

This Mediterranean style dish packs an anti-oxidant punch with the tomatoes, peppers, onions and garlic while the olives provide a good source of healthy fat. It also works very well with chicken.


2 large frozen cod fillets (or 4 smaller ones) 

1 large red onion (diced)

2 cloves of garlic (crushed)

1 red, green,orange or yellow bell pepper (sliced into thin strips)

1 large courgette (cut into rounds)

1 heaped tsp ground oregano

Can of Italian plum tomatoes

1 Tbsp tomato paste

Salt & freshly ground pepper

1 tsp of balsamic vinegar

Handful of pitted green olives

Pinch of sugar

Glug of extra virgin olive oil


Heat the oven to 200ºC (180ºC fan).

Gently heat the olive oil in a large frying pan & sauté the onion and garlic for 3 mins.

Add the sliced peppers and courgette & continue to cook for a few more minutes.

Add the oregano, plum tomatoes, tomato puree and balsamic vinegar and season well with salt and freshly ground pepper. Turn the heat up & continue to cook, stirring continuously, for a few minutes.

Add the green olives and a pinch of sugar (to counteract the acidity of the tomatoes) and stir again.

Place the cod fillets in a shallow oven proof glass dish. Pour over the tomato sauce making sure the fillets are well covered.

Bake for approx. 35 minutes until the cod is thoroughly cooked through & piping hot.

Serve with basmati rice and some steamed greens.

Comments (0)

Add a Comment

Allowed tags: <b><i><br>Add a new comment: