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Baked cod with a tangy topping recipe

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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
Healthy
Dairy-free

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

If you don't have haddock, try using another white fish

Each serving contains

Energy
920kj
219kcal 11%
Fat
8g 11%
Saturates
1g 4%
Sugars
6g 6%
Salt
0.7g 12%

of the reference intake
Carbohydrate 6.6g Protein 21.9g Fibre 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.

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