Cod with Roast Tomato Sauce

This recipe works in combination with: Grilled Salmon with Celeriac Mash, Herbed Roast Pork, Pork, Apple & Celeriac Hash. 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.

Ingredients

  • 2 cod fillets
  • 100g of fine trimmed green beans, chopped
  • 70g of mixed salad leaves
  • 1 small red onion (approx 110g), finely chopped
  • 250g of baby plum tomatoes, halved
  • 185g of black olives, sliced
  • 3 tbsp olive oil
  • 1 tsp lemon juice
  • 1 clove of garlic, finely chopped
  • 1 tsp dried oregano
  • Serves: 2
  • Course: Main Course
  • Preparation time: 10 mins
  • Cooking time: 35 mins
  • Oven temp: 180c
  • Price per person: £3.48
  • Store cupboard: Typical
  • Calories per serving: 340
  • 5-a-day per serving: 3
  • Print Recipe
Cod  with Roast Tomato Sauce photo
Tasty?

280 cooks think so

Method

  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 2 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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