Salsa verde cod tray bake

2 ratings

Easy to prepare, easy to love, and packed with nutrients.

55-60 minutes
Serves 2
3.5 of 5 A DAY

Nutrition per serving

Calories383
Fat15g
Saturates2.4
Sugar11g
Salt0.48g
Fibre9.2
Protein28

2 ratings

Recipe by: Gopi Chandratheva | Registered nutritionist

Fresh fish, vibrant herbs, and roasted veg.

Ingredients

2 cod fillets
200g jersey royal potatoes, cut into halves
180g green beans, tips trimmed and cut into halves
1 tsp olive oil

Tomato sauce:

1 tsp olive oil
4 cloves garlic, chopped
250g cherry tomatoes, cut into halves
200g chopped tinned tomatoes
150ml water
1 tsp paprika

Salsa verde:

20g fresh coriander
20g fresh parsley
2 tsp garlic, chopped
½ lemon juiced
2 tsp reduced fat and salt pesto
2 tbsp water
1 tbsp olive oil

Method

Preheat the oven to 180°C (gas mark 4).
Set the cod fillets aside. Place the potatoes and green beans in an ovenproof dish. Drizzle with 1 teaspoon of olive oil and toss to coat. Bake for 25 minutes or until the potatoes are almost cooked.
Meanwhile, prepare the tomato sauce. Heat a small amount of oil in a pan and sauté the garlic for 1–2 minutes. Add the cherry tomatoes and cook until softened. Stir in the chopped tomatoes, water and paprika. Simmer for 15 minutes or until the sauce has thickened slightly.
Prepare the Salsa Verde by blending all ingredients until grainy. The consistency should be spreadable, not too thick or smooth.
Remove the dish from the oven. Pour the tomato sauce over the potatoes and green beans and mix gently to combine.
Create spaces in the vegetables and place the cod fillets in the dish. Spread the Salsa Verde evenly over each fillet.
Return the dish to the oven and bake for 15 minutes or until the cod is cooked through.

Instead of cod you could use salmon in this recipe. You can also add sweet potatoes, other green vegetables such as broccoli or you can also have it with a side salad or some garlic bread.