4.9 from 147 votes
Mediterranean Baked Cod
This Mediterranean Baked Cod couldn't be any simpler (unless someone cooked it for you) and it's bursting with summery Mediterranean flavours.
Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4 people
Calories: 172 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
- 1 tablespoon olive oil
- 1 red onion small; finely chopped
- 2 garlic clove crushed
- 1 red bell pepper diced
- 1 yellow bell pepper diced
- 400 g chopped tomatoes canned
- 2 tablespoon tomato puree
- 0.5 lemon (juice only)
- 8 cherry tomatoes
- 260 g cod fillets cut in half
- 15 g fresh parsley chopped
- 15 g fresh basil chopped
- 25 g olives pitted and halved
- 40 g feta crumbled
- 1 pinch sea salt and ground black pepper
Instructions
- Preheat the oven to 200°C/180°C(fan)/400°F/Gas 6.
- Heat 1 tablespoon Olive oil in a large sauce pan over a medium heat. Add 1 Red onion, 2 Garlic clove, 1 Red bell pepperand 1 Yellow bell pepper and cook for 2 minutes, stirring continuously.
- Add 400 g Chopped tomatoes, 2 tablespoon Tomato puree, juice of 0.5 Lemon and 8 Cherry tomatoes to the pan and stir well and cook for a further 3 minutes.
- Season with 1 pinch Sea salt and ground black pepper and add 15 g Fresh parsley and 15 g Fresh basil and stir.
- Add the sauce to the bottom of a baking dish and top with 260 g Cod fillets and scatter 25 g Olives on top. Put the dish in the oven for 20 minutes, or until the fish is cooked though.
- Scatter extra herbs on top and crumble over 40 g Feta. Serve with crusty bread and butter.
Cup of Yum
Notes
- Swap with cod for haddock, tuna, salmon or king prawns if you want to use a different fish. Or you could use grilled chicken or tofu instead.
- Bulk the fish bake out by adding potatoes, rice, quinoa for a more filling meal.
- If you didn't want to use feta, then you could add cheddar on top which would be more melty. You could even then pop it under the grill to get it nice and crispy.
Nutrition Information
Serving
1portion
Calories
172kcal
(9%)
Carbohydrates
15g
(5%)
Protein
16g
(32%)
Fat
7g
(11%)
Saturated Fat
2g
(10%)
Cholesterol
37mg
(12%)
Sodium
408mg
(17%)
Potassium
782mg
(22%)
Fiber
3g
(12%)
Sugar
7g
(14%)
Vitamin A
1922IU
(38%)
Vitamin C
126mg
(140%)
Calcium
125mg
(13%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 172
% Daily Value*
| Serving | 1portion | |
| Calories | 172kcal | 9% |
| Carbohydrates | 15g | 5% |
| Protein | 16g | 32% |
| Fat | 7g | 11% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 37mg | 12% |
| Sodium | 408mg | 17% |
| Potassium | 782mg | 17% |
| Fiber | 3g | 12% |
| Sugar | 7g | 14% |
| Vitamin A | 1922IU | 38% |
| Vitamin C | 126mg | 140% |
| Calcium | 125mg | 13% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.