Cod with Roast Tomato Sauce

This recipe features in these meal plans: Lower Calorie Suppers 1.

Cod baked on a rich tomato, green bean and olive sauce and served with a low-carb green salad.


  • 4 cod fillets
  • 185g of black olives, sliced
  • 140g of mixed salad leaves
  • 200g of fine trimmed green beans, chopped
  • 500g of baby plum tomatoes, halved
  • 1 large red onion (approx 210g), finely chopped
  • 2 tsp dried oregano
  • 4 tbsp olive oil
  • 2 tsp lemon juice
  • 2 cloves of garlic, finely chopped
  • Serves: 4
  • Course: Main Course
  • Preparation time: 15 mins
  • Cooking time: 35 mins
  • Oven temp: 180c
  • Price per person: £3.30
  • Store cupboard: Typical
  • Calories per serving: 299
  • 5-a-day per serving: 3
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Cod with Roast Tomato Sauce photo

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  1. Preheat the oven. Heat 1 tbsp olive oil in a saucepan and fry the onion and garlic for 3-4 minutes, or until the onion is soft. Add the tomatoes and oregano and fry for 5 minutes, or until the tomatoes begin to break down. Stir in the green beans, olives and 100ml water. Season with salt and pepper and transfer to an ovenproof dish.
  2. Lay the cod fillets on top of the sauce and bake for 15-20 minutes, or until the cod is opaque and begins to flake.
  3. Meanwhile, to make the salad dressing, mix together the lemon juice and 3 tbsp olive oil. Season with salt and pepper and set aside.
  4. Once the fish is cooked, toss the salad leaves with the dressing. Divide the cod between plates, spoon on the tomato sauce and serve with the salad.

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