Baked Cod With Tomatoes, Capers and Basil
Enjoy white fish once a week for a low-fat, high-protein meal. It also provides vitamins that support the heart, brain and bones
Method
Based on 2 servings, adjust as needed.
Step 1
Heat the oven to 200C/180C fan/gas 6. Toss the potatoes with 1 tsp of the oil, the oregano and plenty of ground black pepper then scatter into a baking dish and bake for 20 mins.
Step 2
Meanwhile heat the remaining oil in a pan and briefly fry the garlic, stirring to make sure it doesn’t burn. Tip in the tomatoes, capers, chopped basil and bouillon then allow to bubble over a medium heat until it becomes a thick sauce – about 5 mins.
Step 3
Remove the potatoes from the oven and push to one end of the dish. Tip the sauce into the other end and top with the cod then return to the oven for 15 mins until the cod flakes when tested but is still moist.
Step 4
While the fish is baking boil the green beans for 3-4 mins until tender. Pile the beans on to plates to make a stack then spoon the sauce and cod on top. Add the potatoes and serve scattered with the whole basil leaves to serve.
- Ingredients
- Based on 2 servings
-
1tsp Vegetable Bouillon Powder 1x Marigold Swiss Vegetable Bouillon 150g -
250g Cod Fillets, chunky and skinless 1x Sainsbury's MSC Cod Fillets Boneless & Skinless 250g -
3tsp Vegetable Oil 1x Sainsbury's Vegetable Oil 1L -
15g Basil, chopped 1x Sainsbury's Fresh Packed Basil 30g -
180g Fine Green Beans 1x Sainsbury's Fine Green Beans 200g -
1/2tsp Dried Oregano 1x Sainsbury's Oregano 12g -
2garlic cloves Finely Grated, grated 1x Sainsbury's Garlic -
200g Baby New Potatoes 1x Sainsbury's Baby Potatoes 1kg -
1tbsp Capers 1x Sainsbury's Non Pareilles Capers in Brine, Inspired to Cook 100g (65g*) -
400g Chopped Tomatoes, canned 1x Sainsbury's Chopped Tomatoes Can 400g