Baked cod with a tangy topping recipe

51 ratings Rate
  • Serves 4
  • 5mins to prepare and 12mins to cook
  • 219 calories / serving
Share
Rate
Rate
Binder
Add this recipe to your binder.
Add
Mealplan
HE BAKEDCODTANGYTOP

Preheat oven to 190C and dry the fish on kitchen paper.  Brush a non-stick baking tray with a little of the oil and sit the fish fillets on the brushed area.

In a small non-stick frying pan, fry the de-seeded and chopped yellow pepper over medium heat for 10 minutes until softened and slightly tinged gold, then add the peeled, chopped garlic and stir for a minute.  Add the tomatoes (no juice), pesto, saffron and paprika and stir for 2 minutes, then stir in the olive slices and chopped parsley, plus seasoning to taste.  Cook for a further minute then spoon the mixture onto the tops of the fish fillets. Bake for 12 minutes or until fish is just cooked through and topping is bubbling.

Try serving each portion with 100g Tesco Lighter Choices straight cut oven chips and 80g steamed green beans – adds 196 calories. 

See more Heart healthy recipes

Text
ingredients
Email recipe details
Print recipe
  • Ingredients

  • 4 x 150g cod or haddock fillets
  • 1tbsp olive oil
  • 1 large yellow pepper
  • 1 clove garlic
  • 4 peeled plum tomatoes
  • 1tbsp (20g) red pesto
  • 8 stoned black olives, sliced
  • pinch saffron strands, optional
  • 1tsp smoked paprika
  • handful parsley leaves, chopped
  • salt, to taste
  • pepper, to taste
Shop ingredients
Ways to shop
Look out for this basket to buy recipe ingredients.
Find out more

or
  • Energy 919kj 219kcal 11%
  • Fat 7.8g 11%
  • Saturates 0.8g 4%
  • Sugars 5.6g 6%
  • Salt 0.7g 12%

of the reference intake
Carbohydrate 6.6g Protein 21.9g Fibre 0.3g

Convert

Suggested tips & skills

Text me the ingredients

Simply enter your mobile number below to receive the ingredients for this recipe by text

Please enter a valid UK or Ireland mobile phone number

Terms of Use. We will send you a text containing the list of ingredients for this recipe and a link to access the method. This will not cost you anything. If a message is undelivered we will only attempt to resend for up to 24 hours. This service involves no registration or subscription.