Mediterranean Style Baked Cod Recipe


Preparation Time10 MinCooking Time20 Min
Ready In30 MinDifficulty LevelEasy
Health IndexHealthyServings4
MethodMain Ingredient


 Cod fillets700 Gram (4 Pieces, 175 Gram Each, With / Without The Skin)
 Freshly ground black pepper To Taste
 Plum tomatoes6 , deseeded
 Garlic1 Clove (5 gm)
 Lemon1 , juiced
 Red chili1⁄2 Small, deseeded if preferred
 Olive oil1 Tablespoon
 Fresh basil leaves1⁄4 Cup (4 tbs) (1 Handful)
 Sun dried tomatoes in olive oil240 Gram (1 Tin)

Nutrition Facts

Serving size

Calories 412 Calories from Fat 153

% Daily Value*

Total Fat 18 g27.6%

Saturated Fat 0.76 g3.8%

Trans Fat 0 g

Cholesterol 75.3 mg

Sodium 166.6 mg6.9%

Total Carbohydrates 27 g9.1%

Dietary Fiber 6 g24%

Sugars 12.8 g

Protein 36 g72.9%

Vitamin A 14.2% Vitamin C 37.9%

Calcium 4.3% Iron 7.9%

*Based on a 2000 Calorie diet


Preheat the oven to 180°C/350°F/gas mark 4.
Put the cod fillets on a baking tray and season with black pepper.
In a blender, whizz the plum tomatoes, garlic, lemon juice, chilli, olive oil, basil and sun-dried tomatoes until roughly blended.
Spoon some tomato paste onto each cod fillet and bake in the oven for 18 minutes.