Ingredients
- 4 (4oz) cod fillets
- 1 shallot, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 tablespoon olive oil
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 1 (14 oz.) can crushed tomatoes
- 1/4 cup water + more as needed
- 1/2 pint cherry tomatoes (12-15)
- 1 tablespoon capers
- 1 sprig fresh basil, leaves removed and thinly sliced
- 1/4 teaspoon sea salt
- 1/8 teaspoon black pepper
- Fresh chives and lemon, to serve
- Preheat oven to 400°F.
- In a small ovenproof pan or skillet, heat the olive oil, then add in diced shallot and red bell pepper. Allow to cook for 3-5 minutes until soft and onions are translucent.
- Add in minced garlic, thyme and oregano. Allow to cook for 1-2 minutes until fragrant, ensuring the garlic does not burn.
- Add in crushed tomatoes, water, cherry tomatoes, salt and pepper, and allow to simmer on low for 15 minutes to help bring the flavours together.
- Once the tomato mixture has simmered, add in capers and basil and stir to ensure it is well combined in the tomato mixture. (You are looking for a thick tomato sauce, however, if it appears too thick after simmering just add a little extra splash of water.)
- If you don’t have an ovenproof skillet, transfer the tomato mixture to a baking dish now.
- Layer in cod fillets evenly in the pan, allowing some space in between, and transfer to the oven for 15 minutes until cod is flaky and cooked through.
- Once cooked, remove from the oven, top with chives and serve with a wedge of lemon.
- Enjoy!
Nutrition
- Serving Size: 1 piece cod
- Calories: 161 calories
- Sugar: 7 grams
- Fat: 4 grams
- Carbohydrates: 12 grams
- Fiber: 3 grams
- Protein: 20 grams