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

Nutritional 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.