Description
A flavorful and comforting one-pan meal where tender cod fillets are baked over a spiced tomato and Mediterranean vegetable base. Rose harissa adds gentle heat while fresh herbs and olives create a rich, vibrant dish perfect for weeknights or guests.
Ingredients
- 4 cod fillets (about 150 g each)
- 2 medium courgettes, chopped
- 1 medium aubergine, chopped
- 1 large white onion, finely chopped
- 2 garlic cloves, minced
- 250 g cherry tomatoes
- 400 g tin plum tomatoes
- 2 teaspoons rose harissa
- 1 tablespoon tomato purée
- 1 teaspoon dried oregano
- 60 g black pitted olives (about 4 tablespoons)
- 2 tablespoons fresh basil, finely chopped, plus extra for serving
- 2 tablespoons fresh parsley, finely chopped, plus extra for serving
- 1 tablespoon olive oil
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
Instructions
- Preheat oven to 180°C (350°F).
- Heat olive oil in a large ovenproof pan over medium heat. Add chopped onion and cook for 5 minutes until soft.
- Add garlic, harissa, oregano, basil, and parsley. Cook for 2 minutes until fragrant.
- Add courgettes, aubergine, cherry tomatoes, and olives. Cook for 10 minutes, stirring occasionally.
- Stir in tomato purée and cook for 1 minute. Add plum tomatoes and half a tin of water. Break up tomatoes with a spoon and bring to a boil.
- Reduce to a simmer, cover, and cook for 20 minutes. Uncover after 15 minutes to let the sauce thicken slightly.
- Season with salt and pepper. Nestle cod fillets into the sauce and spoon some sauce over the top.
- Cover and transfer to oven. Bake for 15 minutes or until cod is opaque and flakes easily.
- Remove from oven and garnish with extra parsley and basil before serving.
Notes
- Use haddock or hake instead of cod if preferred.
- Add bell peppers or mushrooms for extra vegetables.
- Adjust harissa to control spice level.
- Prepare sauce in advance and bake with cod when ready to serve.
- Serve with couscous, rice, crusty bread, or roasted potatoes.
- Prep Time: 15 minutes
- Cook Time: 55 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cod fillet with vegetables
- Calories: 370
- Sugar: 9g
- Sodium: 670mg
- Fat: 13g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 39g
- Cholesterol: 85mg
