Baked cod
with olives and onions
Core recipe
Serves: 2
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Per serving:
209 kcals, 1g saturated fat, 5g carbohydrate, 0.92g sodium.
1 tsp olive oil
2 x 175g cod fillets
1 tbsp Dijon mustard
16 black olives pitted and finely chopped
2 tablespoons chopped parsley
1 tablespoon dill
1 bunch spring onions finely chopped
2 chilies, finely diced
Juice and zest of 1 lime
White pepper
75ml (2.5fl oz) tomato juice
75ml (2.5fl oz) fish stock
Wilted spinach to serve
Preheat the oven to 230°c / 450°f / gas mark 8
Take the skin off the cod fillets and season them with a little salt and white pepper.
In a bowl combine the olives, herbs, spring onions, chilies and lime zest with the lime juice and season.
Heat the oil in an oven proof pan over a medium heat, add the fillets and brown for about 2 minutes on each side. Once turned, paint the upturned side with the mustard then spread the olive mixture over the top of the cod.
Pour the tomato juice and fish stock around the fish, bring to the boil then transfer to the oven and cook for 12 minutes.
Serve immediately, using the juices as a sauce, with a bed of wilted spinach.
1 tsp olive oil
2 x 175g cod fillets
1 tbsp Dijon mustard
16 black olives pitted and finely chopped
2 tablespoons chopped parsley
1 tablespoon dill
1 bunch spring onions finely chopped
2 chilies, finely diced
Juice and zest of 1 lime
White pepper
75ml (2.5fl oz) tomato juice
75ml (2.5fl oz) fish stock
Wilted spinach to serve
Preheat the oven to 230°c / 450°f / gas mark 8
Take the skin off the cod fillets and season them with a little salt and white pepper.
In a bowl combine the olives, herbs, spring onions, chilies and lime zest with the lime juice and season.
Heat the oil in an oven proof pan over a medium heat, add the fillets and brown for about 2 minutes on each side. Once turned, paint the upturned side with the mustard then spread the olive mixture over the top of the cod.
Pour the tomato juice and fish stock around the fish, bring to the boil then transfer to the oven and cook for 12 minutes.
Serve immediately, using the juices as a sauce, with a bed of wilted spinach.
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