Ingredients
For the Cod
For the Tomato and Olive Salsa
Method
A light, Mediterranean-inspired dish featuring flaky baked cod topped with a fresh and vibrant tomato and olive salsa.
Step 1: Preheat the Oven
Preheat your oven to 200°C (180°C fan).
Lightly grease a baking dish or line it with baking paper.
Step 2: Prepare the Cod
Pat the cod fillets dry with kitchen paper.
Place them in the baking dish and drizzle with:
1tbsp olive oil
Juice of 1 lemon
Sprinkle over:
Minced garlic
1tsp dried oregano
1/2tsp salt
1/4tsp black pepper
Rub the seasoning evenly over the fish.
Step 3: Bake the Cod
Place the baking dish in the oven.
Bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
The internal temperature should reach 63°C.
Step 4: Prepare the Salsa
While the cod is baking, combine the following in a bowl:
Cherry tomatoes
Black olives
Red onion
Fresh parsley
Add:
1tbsp extra virgin olive oil
1tbsp lemon juice
1/2tsp dried oregano
1/4tsp salt
1/4tsp black pepper
Mix thoroughly and set aside for the flavours to develop.
Step 5: Rest the Fish
Remove the cod from the oven.
Allow it to rest for 2-3 minutes before serving.
Step 6: Assemble the Dish
Transfer the cod fillets to serving plates.
Spoon a generous amount of tomato and olive salsa over each fillet.
Step 7: Garnish and Serve
Sprinkle with the chopped parsley and serve with fresh lemon wedges.
Serve immediately with roasted vegetables, steamed greens or a crisp salad.
Nutrition (Approximate Per Serving)
Energy: 290 kcal
Protein: 35g
Carbohydrates: 5g
Fat: 14g
Fibre: 2g
