Baked Cod with Olives, Tomatoes & Courgette

34 min · Easy · Serves 1

420 kcal per serving · 35g protein

A southern Italian way with white fish: the vegetables roast first, then the cod is nestled in and baked just until it flakes. Cherry tomatoes collapse into a loose sauce with olives, capers and garlic, and the courgette makes it a full plate without bread or potatoes. Everything cooks in one dish, and the cod goes in late so it cannot dry out.

Ingredients

• Courgette, sliced in 1 cm half-moons × 1
• 120 g Cherry tomatoes, halved
• 30 g Kalamata olives, pitted
• 1 tsp Capers, drained
• 1 clove Garlic clove, thinly sliced
• 1.5 tbsp Olive oil
• 0.5 tsp Dried oregano
• 2 g Salt
• 180 g Skinless cod fillet
• 0.5 g Black pepper
• 10 ml Lemon juice
• 3 g Fresh parsley, chopped

Method

1. Heat the oven and dress the vegetables

   

   Heat the oven to 200°C (180°C fan). In a baking dish, toss the courgette half-moons, halved cherry tomatoes, Kalamata olives, capers and sliced garlic with two-thirds of the olive oil, the oregano and half the salt.

2. Roast the vegetables

   

   Roast the vegetables for 12 minutes, until the courgette edges start to colour and the cherry tomatoes slump.

3. Season the cod

   

   Pat the cod fillet dry with kitchen paper, rub the cod with the remaining olive oil and season with the remaining salt and the black pepper.

4. Bake the cod on the vegetables

   

   Nestle the cod fillet into the roasted vegetables and bake for 10 minutes, until the cod turns opaque and flakes when pressed with a fork.

5. Finish with lemon and parsley

   

   Squeeze the lemon juice over the cod and vegetables, scatter with the chopped parsley and serve from the dish with the pan juices spooned over.