Herby Cod and Baby Potato Tray Bake

This simple, fresh, one pot fish dish is really easy to make, and because it is all done in one pot, it minimises the washing up! Any white fish is really low calorie in comparison to meat, so makes a great swap out when you need to get those calories down.

This dish is around 250 calories, even with the potatoes, so is great for those who have really low calorie allowances. The recipe uses lots of fresh herbs but store cupboard dried herbs will be just as tasty.

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Herby Cod and Baby Potato Tray Bake


  • Author: Rachel Wilcock
  • Total Time: 55 minutes
  • Yield: 4 1x

Description

A light and herby italian fish bake that will make you feel like you are having a really hearty meal, but without the excessive calories.


Ingredients

Scale

Small glug of olive oil

500g halved new potatoes

1 chopped red onion

2 x 400g tins of chopped tomatoes

50g pitted kalamata olives

Small bunch of chopped oregano

1 tbsp tomato purée

1 tsp sugar or agave nectar (optional)

100ml red wine

4150g sustainable cod fillets

Olive oil

Sliced basil leaves


Instructions

  1. Heat the oven to 200°C/180°C fan/gas 6. Heat a the oil in a lipped roasting tray in the oven for 5 minutes. Toss the new potatoes in the hot oil and season well. Roast for 25-30 minutes until tender and crisp.
  2. Meanwhile, heat another glug of olive oil in a large saucepan over a medium heat and add the red onion. Fry for 3-4 minutes, then add the chopped tomatoes, olives, oregano, tomato purée, sugar or agave nectar and red wine. Bring to the boil, then simmer for 10 minutes until slightly thickened.
  3. Remove the potatoes from the oven and toss to loosen. Pour the tomato sauce over the potatoes and nestle the cod fillets on top. Drizzle with olive oil, season and roast for 8-10 minutes or until the fish flakes easily. Serve scattered with sliced basil leaves.
  • Prep Time: 10
  • Cook Time: 45

Nutrition

  • Serving Size: 1
  • Calories: 251

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