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 tasty meal that is easy to whack together and pop in the oven!
Servings Prep Time
4servings (2 adults, 2 children) 5minutes
Cook Time
30minutes
Servings Prep Time
4servings (2 adults, 2 children) 5minutes
Cook Time
30minutes
Ingredients
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