Baked cod with a tangy topping recipe
Created by The Tesco Recipes team
A healthy cod recipe baked and topped with a smoky olive, pesto, tomato and pepper mix. Scatter with a final flourish of fresh parsley to lift the dish and add a herby hit. This simple recipe is quick to cook and utterly delicious.
See method- Serves 4
- 5mins to prepare and 12mins to cook
- 219 calories / serving
- Dairy-free
- Healthy
Ingredients
- 4 x 150g cod or haddock fillets
- 1 tbsp 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
Each serving contains
- Energy
- 920kJ 219.0kcal
- Fat
- 8g
- Saturates
- 1g
- Salt
- 0.7g
- Sugars
- 6g
of the Reference intake
Carbohydrate 6.6gProtein 21.9gFibre 0.3g
Method
- 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.
- See more Heart healthy recipes
