Baked cod with lemon and olive oil

93 ratings

Prep Time:10 mins

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 (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
1 medium carrot, peeled and sliced
85g / 3oz. of broccoli, in florets
70g / 2½oz. of 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.

Nutritional Information:

All our recipes are nutritionally analysed by our team of experts.

This recipe contains

Energy

2008kj

476kcal

24%

Fat

6.9g

10%

Saturates

1.3g

Sugars

11g

12%

Salt

1.2g

20%

3 of your 5 a day

FOOD SAFETY

How to cook fish safely

Healthy and delicious, fish is also incredibly versatile. The following are points to remember when cooking fish.

HEALTHY EATING

Meat, Poultry, Fish, Eggs, Beans and Nuts

Choose a variety of different foods from this group. They also provide other very important vitamins and minerals such as iron.

"Remember to wash your hands with warm soapy water after handling raw fish"

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