Tray Baked Cod with Mediterranean Roasted Vegetables is a great, colourful summer dish, perfect for mid-week with minimal prep time and ready in just 30 minutes. Everything is cooked in the one tray which makes this super easy.
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Recipe Tips and Variations
- You can use any white fish steaks or loins, so see what's available locally. Steaks or loins will work best as they are thick enough to not dry out when baked.
- I've used cherry tomatoes, green beans and black olives, but you could use a variety of vegetables including broccoli, asparagus, peppers or courgettes.
- The black olives give this dish a nice saltiness, but you could equally use green olives or leave them out if you're not an olive lover.
- I've also inluded baby or new potatoes in this tray baked cod recipe to make it a complete one pot meal. You don't need to serve it with anything else. If you do want something extra, I would recommend a green salad.
- As the cod doesn't take long to cook, this dish won't re heat very well as the fish may dry out. If you do need to reheat it, sprinkle a little water over the cod, cover with foil and reheat in the oven for 5 - 10 minutes at 220°C/425°F/gas mark 7.
More Simple Fish Recipes
How to make it
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- Pre-heat the oven to 220°C/425°F/gas mark 7. Bring a pan of lightly salted water to the boil and simmer the new potatoes for 10 minutes until almost tender.
- Blanch the runner beans (or broccoli or asparagus) by placing them in the water with the potatoes for the last 3 minutes, then drain all together.
- Place the runner beans, potatoes and tomatoes & olives in a large roasting tin, drizzle with the olive oil and season with salt and pepper. Give it all a gentle stir to the vegetables are nicely coated in the oil.
- Lay the fish steaks skin side down amongst the vegetables & add the lemon halves to the tray. Bake in the oven for around 15 minutes until the fish steaks are cooked all the way through. The fish is cooked when it is white rather than translucent and it should flake easily.
- Scatter the basil leaves over the top and serve.
Sustainability
When shopping for fish, look for the Marine Stewardship Council logo. This label tells us that the fish has been sourced responsibly. The Marine Stewardship Council constantly monitors fish stocks in an effort to help preserve fish stocks for future generations. Cod is a very popular fish and some fish stocks are in danger. The good fish guide will have the latest information on the sustainability of different stocks. The blue logo will help you make the best choice when shopping for cod or any fish. #choosethebluefish. Black olives and lemons are also available as Fairtrade products.
Storage
Generally, fresh fish can be stored in your fridge for 2 days. It obviously does depend on when it was caught so ask your fishmonger or look for the use by date. White fish such as cod can be frozen for up to 6 months.
📖 Recipe
Tray Baked Cod with Mediterranean Vegetables
Ingredients
- 700 g new potatoes organic, washed
- 460 g runner beans organic, trimmed and sliced lengthways
- 250 g cherry tomatoes organic, halved
- 160 g black olives pitted, drained, organic, fairtrade
- 2 tablespoon olive oil organic, fairtrade
- 800 g white fish fillets about 200g - 225g each
- 10 g fresh basil leaves organic, torn
- 1 dash salt
- 1 dash black pepper organic, fairtrade, freshly ground
- 2 lemons organic, fairtrade, halved
Instructions
- Pre-heat the oven to 220°C/425°F/gas mark 7. Bring a pan of lightly salted water to the boil and simmer the new potatoes for 10 minutes until almost tender.
- Blanch the runner beans (or broccoli or asparagus) by placing them in the water with the potatoes for the last 3 minutes, then drain all together.
- Place the runner beans, potatoes and tomatoes & olives in a large roasting tin, drizzle with the olive oil and season with salt and pepper. Give it all a gentle stir.
- Lay the fish steaks skin side down amongst the vegetables & add the lemon halves to the tray .Bake in the oven for around 15 minutes until the fish steaks are cooked all the way through.
- Scatter the basil leaves over the top and serve.
Notes
Tips
- You can use any white fish steaks or loins. Steaks or loins work best as they won't dry out when baked.
- Other vegetable you can use include broccoli, asparagus, peppers or courgettes.
- The black olives give this dish a nice saltiness, but you use green olives or leave them out altogether.
- There's no need to serve anything extra with this Tray Baked Cod, but you could serve a green salad if you like.
- Reheating baked fish risks drying it out. If you do need to reheat it, sprinkle a little water over the fish, cover with foil and reheat in the oven for 5 - 10 minutes at 220°C/425°F/gas mark 7.
Storage
Generally, fresh fish can be stored in your fridge for 2 days, but it obviously depends on when it was caught so ask your fishmonger or look for the use by date. White fish such as cod can be frozen for up to 6 monthsNutrition per serving
The Nutritional Values are computer generated estimates based on industry standards and are provided as a helpful guide only.
Please leave me a comment and let me know what you think