Baked cod with a tangy topping recipe

55 ratings Rate
  • Serves 4
  • 5mins to prepare and 12mins to cook
  • 219 calories / serving
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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. 

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  • 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
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  • Energy 920kj 219kcal 11%
  • Fat 8g 11%
  • Saturates 1g 4%
  • Sugars 6g 6%
  • Salt 0.7g 12%

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


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