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!
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 chillies into this recipe.

mediterranean cod tray bake

ASDA shopping list:

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

 

mediterranean cod tray bake

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!
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: Main Meal
Cuisine: Mediterranean
Diet: Diabetic, Gluten Free
Keyword: fish
Free or Membership Recipe: Free Recipe
Nut Free Recipe: Nut Free
Servings: 4 servings (2 adults, 2 children)
Calories: 289kcal
Author: Jo Paterson

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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