Baked cod with a rich tomato sauce

Baked cod with a rich tomato sauce recipe

12 ratings

This delicious fish recipe makes a great speedy supper. See method

  • Serves 4
  • 10 mins to prepare and 32 mins to cook
  • 118 calories / serving
  • Healthy

Ingredients

  • 6 tomatoes, roughly chopped
  • 1 onion, diced
  • 2 garlic cloves
  • 1 tbsp olive oil
  • 50g (2oz) roasted red peppers, finely sliced
  • 4 cod fillets
  • 2 tbsp capers
  • 1 lemon, zested
  • crusty bread, to serve

Each serving contains

  • Energy

    500kj
    118kcal
    6%
  • Fat

    1g 2%
  • Saturates

    0g 2%
  • Sugars

    6g 7%
  • Salt

    1g 16%

of the reference intake
Carbohydrate 8.8g Protein 18.5g Fibre 2.7g

Method

  1. To make the sauce, put the tomatoes, onions and garlic in a large pan. Add 100ml (3½oz) water and the olive oil. Season well. Cook over a gentle heat for about 20 minutes, until the tomatoes have softened and the liquid has reduced.
  2. Meanwhile, preheat the oven to gas 6, 180°C, fan 160°C. Transfer the sauce to a deep roasting dish and scatter over the peppers. Lay the fish on the sauce, and then scatter over the lemon zest and capers.
  3. Bake for 12 minutes, until cooked through. Serve immediately with a squeeze of lemon and some crusty bread.

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