Baked cod with lemon and olive oil

A simple but delicious recipe


This fish dish is a tasty, light meal. Cod is a mild tasting fish, perfect for all the family.


Ingredients - Serves 1 Adult

  • 1 medium baking potato (240g / 8½oz.)
  • 1 large fresh cod fillet (175g / 6oz.)
  • 1 tablespoon of lemon juice
  • 1 tablespoon of olive oil
  • 5 olives, sliced
  • 1 clove of garlic, peeled and crushed
  • 1 pinch of dried thyme
  • 1 pinch of paprika
  • 2 medium carrots, peeled and sliced
  • 85g / 3oz. of broccoli, in florets
  • 70g / 2½oz. of green beans

Method

  1. Preheat the oven to 190°C / Fan 170°C / Gas Mark 5.
  2. Wash the potato and then prick all over with a fork. Bake in a pre-heated oven for up to 1½ hours or until the inside is tender. To microwave the baked potato, prick all over with a fork and place in the microwave for 6-8 minutes, turning halfway through.*
  3. Arrange the cod fillet in a baking dish. Drizzle with the lemon juice, oil and olives and sprinkle with the garlic, thyme and paprika.
  4. Bake until the flesh is completely opaque but still juicy, about 15-20 minutes. Serve with the juices spooned over the top.
  5. In the meantime, place the carrots along with broccoli and green beans into a steamer for 15 minutes or until soft. 
  6. Serve the baked cod with steamed carrots, green beans, broccoli and baked potato.

*Cooking times will vary depending on the power of the microwave used

Serving Suggestions

Serve with a green salad.

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Baked cod with lemon and olive oil

Serves

1 Adult

1 Adult

Preparation Time

10 Minutes

10 Minutes

Cooking Time

30 Minutes

30 Minutes

5-a-day

3 Of Your 5 A Day

3 Of Your 5 A Day

Utensils Needed

Baking Tray, Chopping Board, Chopping Knife, Cutlery, Kitchen Scales, Saucepan, Vegetable Peeler

Baking TrayChopping BoardChopping KnifeCutleryKitchen ScalesSaucepanVegetable Peeler
Energy
2055kj
489kcal
%
Fat
15.3g
22%
Saturates
2.3g
12%
Sugars
12g
13%
Salt
1g
17%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (489g)
Energy309Kj 2055Kj
74Kcal 489Kcal
Fat2.3g 15.3g
(of which saturates)0.3g 2.3g
Carbohydrate6.2g 41.3g
(of which sugars)1.8g 12g
Fibre1.8g 12.1g
Protein6.1g 40.5g
Salt0.2g 1g

Recipe rating

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