Mediterranean Cod Tray Bake

Whilst I love fish, it can be expensive and unlike meat, fish doesn't seem to pair carbs as well and so you need to eat a big portion to help slow down the release of sugars from any carbs in the meal.

For this reason, I tend to buy frozen fish and often buy cheaper white fish such as pollock. As cod was on offer, it was cod that I used in this recipe but it would work well with any white fish and the good news is that you can cook this from frozen too!

In a meal like this, I tend to eat 2 fillets of fish as the fillets are not very big, but it will depend on your appetite and your tolerance to the carbs in the meal.

If you like a little kick and heat in your meal, you could also add some fresh chilli into this recipe.

ASDA shopping list:

Ingredients: Cooked Giant Couscous (54%) [Water, Wheat Flour] , Sweetcorn (10%) , Cooked Quinoa (7.0%) , Red Peppers (7.0%) , Edamame Soya Beans (7.0%) , Fine Green Beans (6.0%) , Tomatoes (4.0%) , Red Onions (3.0%) , Rapeseed Oil , Basil , Salt

Store cupboard essentials:

  • Tomato purée
  • Garlic (I tend to use easy garlic or lazy garlic)
  • Dried oregano or mixed dried herbs
  • Dried basil
  • Worcester sauce (optional)
  • Olive oil
  • Salt and pepper

 

 

 

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Mediterranean Cod Tray Bake
Print Recipe
This summery fish supper goes down well with everyone in my family, adults and kids alike. Sweet Mediterranean flavours make this tasty meal that is easy to whack together and pop in the oven!
Servings Prep Time
4 servings (2 adults, 2 children) 5 minutes
Cook Time
30 minutes
Servings Prep Time
4 servings (2 adults, 2 children) 5 minutes
Cook Time
30 minutes
Mediterranean Cod Tray Bake
Print Recipe
This summery fish supper goes down well with everyone in my family, adults and kids alike. Sweet Mediterranean flavours make this tasty meal that is easy to whack together and pop in the oven!
Servings Prep Time
4 servings (2 adults, 2 children) 5 minutes
Cook Time
30 minutes
Servings Prep Time
4 servings (2 adults, 2 children) 5 minutes
Cook Time
30 minutes
Ingredients
Servings: servings (2 adults, 2 children)
Instructions
  1. Preheat the oven to 180°c
  2. Drizzle the olive oil into a deep dish baking tray. Add the sliced onion and pepper, mixing around to coat them in the oil and pop into the oven for 5 minutes
  3. After 5 minutes, check to see if the onion and pepper are starting to soften and mix them around the tray (put them back in the oven for a further 3 minutes if they have not softened enough, but be careful not to catch or burn them)
  4. Add the garlic, tin of chopped tomatoes, tomato purée, Worcester sauce, dried herbs, salt & pepper and stir around the tray well so all the ingredients are combined
  5. Add the frozen fish fillets on top of the tomato ingredients and cover in tin foil
  6. Turn the oven up to 200°c and bake for 20 minutes
  7. Steam the frozen green beans in a small bowl of water in the microwave, hob or in a steamer for for around 6-8 minutes. Try to keep the beans al dente to preserve the goodness in them
  8. Pop the ASDA Giant quinoa and couscous steam bags into the microwave for 4½ minutes or on the hob for 5 minutes
  9. Remove the tray from the oven and add in the black olives and a small drizzle of olive oil to the top of each fish fillet. Put the tray back in the oven uncovered for a further 5 minutes or until the fish is opaque and flaky
  10. Serve the fish with a generous helping of the ragu sauce, plenty of al dente green beans and a small helping of couscous to keep blood sugar levels nice and stable
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Mediterranean Cod Tray Bake
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