Mediterranean Roast Tomatoes & Baked Cod
Get ready to savor the essence of summer with this delightful Mediterranean Roast Tomatoes & Baked Cod dish! Bursting with flavor from juicy, oven-roasted tomatoes and perfectly flaky cod, this meal is not only a breeze to whip up but also a showstopper for any occasion. Whether it’s a cozy weeknight dinner or a festive gathering, this recipe is sure to impress your taste buds and guests alike!
Prep
15
min
Cook
40
min
Serves
4
people
Level
beginner
📝 Ingredients
Serves 4🥬Fresh Produce(6)
- a bunch of torn fresh basil
- a whole garlic bulb sliced in half
- lemon wedge for serving
- zest of half a lemon
- lots of pepper
- in season tomatoes
🥩Meat & Seafood(1)
- high quality cod fillet
🥛Dairy & Eggs(1)
- a jar of butter beans
🫙Pantry Staples(1)
- olive oil
🧂Spices & Seasonings(2)
- olive oil and salt for cod
- lots of salt
🍯Sauces & Condiments(2)
- a tablespoon of capers (15 ml)
- a handful of olives
📦Other(1)
- a tablespoon of chilli flakes (15 ml)
Nutrition (per serving)
Calories
368
Protein
29g
Carbs
32g
Fat
14g
👨🍳 Instructions
- 1
Put a load of in season tomatoes in a pan, cover in olive oil, a whole garlic bulb sliced in half, lots of salt, pepper, and a tablespoon of chilli flakes. Roast at 200C for around 40 mins, but check at 30 mins. They should be blistered and softened. Remove the cooked garlic.
- 2
Add a jar of butter beans (and stock from the jar), tablespoon of capers, handful of olives, zest of half a lemon, and a bunch of torn fresh basil. Squeeze in the cooked garlic. Mix and warm through on the hob for about 5 mins.
- 3
Cover a high quality cod fillet in olive oil and salt, and bake at 200C for 8-10 mins. Rest for 5 mins. It should be glossy and just cooked.
- 4
Serve in a big bowl, place the cod on top, and coat in olive oil, salt, basil, and serve with a lemon wedge.
💡 Pro Tips
- ✓Roast tomatoes at 200°C for 30-40 minutes until the skins rupture and edges char slightly—this concentrates sugars through evaporation (reducing water content by ~30%) while Maillard browning develops umami complexity that raw or lightly cooked tomatoes lack.timing30-40 minutes at 200°C | 30% water reduction
- ✓Use 1 tablespoon chilli flakes per 800g tomatoes (approximately 1:800 ratio) because the capsaicin in dried chilli becomes more soluble in hot oil, distributing evenly through the dish without overwhelming individual bites, unlike fresh chilli which concentrates in specific areas.ingredient1:800 ratio (flakes to tomatoes)
- ✓Halve the garlic bulb and roast it whole rather than mincing because intact cloves undergo gentle enzymatic conversion over 40 minutes, producing sweet, nutty allicin compounds instead of harsh sulfur compounds from raw garlic—the cell walls protect interior flesh from oxidation.technique40 minutes in halved form
- ✓Add butter bean canning liquid (typically 15-20% of the jar volume) when warming the finished sauce because it contains dissolved starches and gelatin that emulsify with the olive oil, creating a silky mouthfeel and helping the sauce cling to the cod fillet.ingredient15-20% of jar volume retained
- ✓Bake cod at 200°C for 8-10 minutes and rest 5 minutes because residual carryover cooking raises internal temperature another 2-3°C, and this brief rest allows collagen in the protein matrix to set, preventing moisture loss when plating (versus cutting immediately, which loses up to 15% of juices).timing8-10 minutes baking + 5 minutes rest | 2-3°C carryover
Share this recipe
Prep
15
min
Cook
40
min
Serves
4
people
Level
beginner
Share this recipe
Mediterranean Roast Tomatoes & Baked Cod
Get ready to savor the essence of summer with this delightful Mediterranean Roast Tomatoes & Baked Cod dish! Bursting with flavor from juicy, oven-roasted tomatoes and perfectly flaky cod, this meal is not only a breeze to whip up but also a showstopper for any occasion. Whether it’s a cozy weeknight dinner or a festive gathering, this recipe is sure to impress your taste buds and guests alike!
📝 Ingredients
Serves 4🥬Fresh Produce(6)
- a bunch of torn fresh basil
- a whole garlic bulb sliced in half
- lemon wedge for serving
- zest of half a lemon
- lots of pepper
- in season tomatoes
🥩Meat & Seafood(1)
- high quality cod fillet
🥛Dairy & Eggs(1)
- a jar of butter beans
🫙Pantry Staples(1)
- olive oil
🧂Spices & Seasonings(2)
- olive oil and salt for cod
- lots of salt
🍯Sauces & Condiments(2)
- a tablespoon of capers (15 ml)
- a handful of olives
📦Other(1)
- a tablespoon of chilli flakes (15 ml)
Nutrition (per serving)
Calories
368
Protein
29g
Carbs
32g
Fat
14g
👨🍳 Instructions
- 1
Put a load of in season tomatoes in a pan, cover in olive oil, a whole garlic bulb sliced in half, lots of salt, pepper, and a tablespoon of chilli flakes. Roast at 200C for around 40 mins, but check at 30 mins. They should be blistered and softened. Remove the cooked garlic.
- 2
Add a jar of butter beans (and stock from the jar), tablespoon of capers, handful of olives, zest of half a lemon, and a bunch of torn fresh basil. Squeeze in the cooked garlic. Mix and warm through on the hob for about 5 mins.
- 3
Cover a high quality cod fillet in olive oil and salt, and bake at 200C for 8-10 mins. Rest for 5 mins. It should be glossy and just cooked.
- 4
Serve in a big bowl, place the cod on top, and coat in olive oil, salt, basil, and serve with a lemon wedge.
💡 Pro Tips
- ✓Roast tomatoes at 200°C for 30-40 minutes until the skins rupture and edges char slightly—this concentrates sugars through evaporation (reducing water content by ~30%) while Maillard browning develops umami complexity that raw or lightly cooked tomatoes lack.timing30-40 minutes at 200°C | 30% water reduction
- ✓Use 1 tablespoon chilli flakes per 800g tomatoes (approximately 1:800 ratio) because the capsaicin in dried chilli becomes more soluble in hot oil, distributing evenly through the dish without overwhelming individual bites, unlike fresh chilli which concentrates in specific areas.ingredient1:800 ratio (flakes to tomatoes)
- ✓Halve the garlic bulb and roast it whole rather than mincing because intact cloves undergo gentle enzymatic conversion over 40 minutes, producing sweet, nutty allicin compounds instead of harsh sulfur compounds from raw garlic—the cell walls protect interior flesh from oxidation.technique40 minutes in halved form
- ✓Add butter bean canning liquid (typically 15-20% of the jar volume) when warming the finished sauce because it contains dissolved starches and gelatin that emulsify with the olive oil, creating a silky mouthfeel and helping the sauce cling to the cod fillet.ingredient15-20% of jar volume retained
- ✓Bake cod at 200°C for 8-10 minutes and rest 5 minutes because residual carryover cooking raises internal temperature another 2-3°C, and this brief rest allows collagen in the protein matrix to set, preventing moisture loss when plating (versus cutting immediately, which loses up to 15% of juices).timing8-10 minutes baking + 5 minutes rest | 2-3°C carryover