Prep Time:10 mins
Understanding food allergies and intolerances
Baked cod with lemon and olive oil
Cooking Time:30 mins
Serves:1 Adult
This easy, popular fish dish is a tasty meal that brings plenty of nutrients to your dinner table. Cod is a mild tasting fish and is one of the best types of fish to cook for the entire family or to serve on special occasions.
Ingredients
- 1 medium baking potato
- 1 large fresh cod fillet
- 15ml lemon juice
- 15ml olive oil
- 5 olives, sliced
- 1 garlic clove, peeled and crushed
- 1 pinch dried thyme
- 1 pinch paprika
- 1 medium carrot, peeled and sliced
- 85g broccoli, in florets
- 70g green beans
Method
- Preheat the oven to 190°C / Fan 170°C / Gas Mark 5.
- Wash the potato and then prick all over with a fork. Bake in a preheated 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.*
- Arrange the cod fillet in a baking dish. Drizzle with the lemon juice, oil and olives and sprinkle with the garlic, thyme and paprika.
- Bake until the flesh is completely opaque but still juicy, about 15-20 minutes. Serve with the juices spooned over the top.
- In the meantime, place the carrots along with broccoli and green beans into a steamer for 15 minutes or until soft.
- Serve the baked cod with steamed carrots, green beans, broccoli and baked potato. Keep in mind our tips on cooking vegetables safely.
*Cooking times will vary depending on the power of the microwave used
What you will need
- Baking tray
- Chopping board
- Chopping knife
- Cutlery
- Kitchen scales
- Saucepan
- Vegetable peeler
Serving suggestions
What goes best with cod? Serve your freshly oven baked fish with a green salad.
"Remember to wash your hands with warm soapy water after handling raw fish"
