A light and sunny fish dish: tender oven-baked cod with a fresh caponata of cherry tomatoes, pointed pepper, olives and capers. Lemon, olive oil and toasted pine nuts make it Mediterranean and full of flavour. Perfect as a quick weekday meal or summer lunch.
Oven-baked cod
Oven-baked cod
Method
01
Oven and fish
Preheat the oven to 175 °C. Put the cod in an ovenproof dish, drizzle with 1 tbsp of olive oil, the juice of ½ lemon and some black pepper. Cook for approx. 10 minutes (slightly longer if the piece is thick).
02
Chop the caponata
Remove the seeds of the pointed pepper and peel the shallot. Finely chop both, together with the cherry tomatoes. Cut the olives into small rings and finely chop the parsley.
03
Mix the caponata
Mix the vegetables with the capers, the juice of the other half of the lemon, the rest of the olive oil and plenty of black pepper. If you like, add some finely chopped garlic.
04
Pine nuts
Toast the pine nuts golden brown in a dry pan.
05
Serve
Put the cod on plates, spoon the caponata over the top and finish with the toasted pine nuts.
Tips & notes
Caponata is originally Sicilian; this fresh, uncooked version keeps the vegetables crisp. Feel free to leave it to stand for 10 minutes so the flavours infuse. Delicious with toasted bread or a spoonful of rice alongside. Best made and eaten on the same day; keep leftovers chilled for a maximum of 1 day.
Variations
- Replace the cod with halibut or sea bass as an alternative white fish.
- Also serve the caponata separately as a cold starter with toasted bread.
Contains:
Fish
Serve with
| Calories | 1327 kcal |
|---|---|
| Protein | 58 g |
| Carbohydrates | 69 g |
| Fat | 105 g |
| Fibre | 30 g |
Estimated values, calculated from standard nutritional values per ingredient.
