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Andy Waters' baked cod with tomato sauce recipe

20 ratings

This family dinner couldn’t be healthier, with brown rice, baked cod and fresh tomato sauce. It’s simple, too, with a couple of opportunities for the kids to get involved. A perfect midweek dinner for four. See method

Serves 4
10mins to prepare and 30-40mins to cook
465 calories / serving
Healthy

Ingredients

For the cod with tomato sauce

4 cod fillets
100g black olives
800g tinned chopped tomatoes
2 garlic cloves, peeled
1tbsp capers
2 tsp sugar

To serve

300g brown rice
8 basil leaves, torn

If you don't have cod, try using another white fish

Each serving contains

Energy
1965kj
465kcal 23%
Fat
7g 10%
Saturates
1g 6%
Sugars
9g 9%
Salt
1.2g 20%

of the reference intake
Carbohydrate 68.3g Protein 29.3g Fibre 3.8g

Method

Preheat the oven to gas 4,180°C, fan 160°C. Rinse the rice under cold water and drain through a fine sieve.
Add the brown rice and 650ml water to a medium saucepan and place over a high heat. Bring to the boil, then cover and reduce to the lowest heat possible. Cook for 35-40 minutes, stirring after this time to make sure all the water has been absorbed.
Meanwhile, get the kids involved by getting them to squeeze the olives between their thumbs and forefingers to remove the pips.
Place the tomatoes, olives, garlic, capers and sugar into an ovenproof pan and cook gently for 15 minutes, stirring occasionally.
Carefully place the fish into the pan and spoon over the tomato sauce to make sure the cod is completely submerged.
Bring the sauce back to a gentle simmer and then place into the oven to cook for 10-12 minutes, or until the cod is cooked through and tender.
Dish the cod up onto plates along with the brown rice and scatter the basil leaves over the top. Leave the kids in charge of tearing up the basil and scattering – a great way to signal the start of dinner! Spoon over the remaining sauce and serve immediately.