Mediterranean Cod Tray Bake
This summery fish supper goes down well with everyone in my family, adults and kids alike. Sweet Mediterranean flavours make this a tasty meal that is easy to whack together and pop in the oven!
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 chillies into this recipe.
ASDA shopping list:
- Giant couscous and quinoa steam bags you can of course make your own couscous and quinoa for a cheaper alternative, but these steam bags are so nice, plus quick and easy to ping!
- Cook from frozen cod fillets or : Cook from frozen white fish fillets
- Whole green beans
- Chopped Tomatoes (the ASDA Smart price ones have the lowest carbs)
- Pitted black olives
- Onion
- Red pepper
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
Servings: 4 servings (2 adults, 2 children)
Calories: 289kcal
Ingredients
- 6 fillets cod or white fish this allows for 2 fillets for the adults and 1 for each child, but use the amount you think is right for the amount of people eating
- 1 tbsp olive oil plus extra for drizzling at the end
- 1 large onion sliced
- 1 whole red pepper sliced
- 1 tin chopped tomatoes
- 2 tsp Easy or Lazy garlic (or 2 cloves of garlic)
- 1 tbsp tomato purée
- 1 tbsp Worcester sauce
- 1 tsp dried oregano (or dried mixed herbs)
- 1 tsp dried basil (or dried mixed herbs)
- 1 pinch salt and ground black pepper
- 1 handful pitted black olives (or more if you like them!)
- 200 grams fine green beans
Instructions
- Preheat the oven to 180°c
- 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
- 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)
- 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
- Add the frozen fish fillets on top of the tomato ingredients and cover in tin foil
- Turn the oven up to 200°c and bake for 20 minutes
- 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
- 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
- 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
Notes
Please note: the nutritional info. for the couscous has not been added as this will vary depending on the type used
Nutrition
Calories: 289kcal | Carbohydrates: 10g | Protein: 47g | Fat: 6g | of which saturates: 1g | Fibre: 3g | of which sugars: 4g
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