Name: Cod Portugaise with boiled new potatoes and side salad
Prep time: 15 minutes
Cook time: 40 minutes
Yield: 4
Ingredients: 4 tbsp lemon juice; 1 tbsp olive oil; 2 tsp thyme; 2 cloves garlic, peeled and crushed; freshly ground black pepper; 4 fresh cod fillets (each 150g); 2 x 400g tins chopped tomatoes; 125ml white wine; 1 tbsp tomato puree; 2 tsp oregano; 2 bay leaves; 12 small new potatoes (600g total weight); 4 servings salad leaves; 4 servings cucumber; 4 spring onions; 12 cherry tomatoes

Cod Portugaise with boiled new potatoes and side salad

Enjoy this simple, tasty Mediterranean dish in under an hour.

Serves

Prep

15 minutes

Cook

40 minutes

Nutrition information

Each 644g serving contains (excludes serving suggestion)

KCal: 342
Carbs: 34.3g
Fibre: 6.3g
Protein: 32.5g
Fat: 4.4g
(Low)
Saturates: 0.8g
(Low)
Sugars: 12.6g
(Low)
Salt: 0.4g
(Low)
Fruit/Veg Portion: 3

What makes a healthy, balanced diet?

Ingredients

4 tbsp lemon juice
1 tbsp olive oil
2 tsp thyme
2 cloves garlic, peeled and crushed
freshly ground black pepper
4 fresh cod fillets (each 150g)
2 x 400g tins chopped tomatoes
125ml white wine
1 tbsp tomato puree
2 tsp oregano
2 bay leaves
12 small new potatoes (600g total weight)
4 servings salad leaves
4 servings cucumber
4 spring onions
12 cherry tomatoes

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Method

Step 1

Preheat the oven to 180°C/gas 4

Step 2

Make the marinade by mixing the lemon juice, half the olive oil, thyme, garlic and pepper in a dish. Add the raw cod, turning it over to ensure all the fish is coated. Set aside and marinate for 20 minutes.

Step 3

In the meantime, lightly grease an ovenproof dish with the remainder of the oil, add the fish once it has marinated, cover with foil and bake for 20 minutes.

Step 4

Meanwhile, in a saucepan, mix the tomatoes, white wine, tomato puree, oregano and bay leaves together and heat gently.

Step 5

As the fish bakes and the sauce reduces, boil the new potatoes until ready and prepare the side salad using the salad leaves, cucumber, spring onion and cherry tomatoes.

Step 6

After the sauce has cooked for 15 minutes, take the fish from the oven and pour the sauce over. Place it back in the oven for 5 more minutes or until the fish flakes easily.

Step 7

To serve, remove the bay leaves from the sauce and serve with the boiled new potatoes and side salad.

Recipe tips

This dish also works well with haddock, hake or salmon.
For a veggie version, use a large red onion cut into wedges, a yellow and a green pepper quartered, a small aubergine and a courgette cut into chunks – mix together with the marinade and use in place of cod.