Category Archives: Fish

Baked Cod with Tomatoes and Garlic For One

I’m on my own for dinner a couple of times a week and rather than just nibble at the contents behind the fridge door I try  to put together a very simple dish for one.  Fish is a great supper or weekend lunch dish and so easy to prepare.  White fish isn’t as rich in Omega 3 as mackerel or salmon but it is a rich source of lean protein.

I know this is another recipe using tomatoes, but paired with cod it makes a delicious dish and one of the healthiest  you could make when time is short.  About 15 minutes to prepare then baked in the oven.   Any dish with tomatoes and garlic are a favourite here, they compliment each other so well and this one couldn’t be simpler.  

cod with toms and garlic

Cod Fillets with Tomato and Garlic

Prep time:  15 minutes
Cook time:  10-15 minutes
Serves one

Preheat your oven to 170C, 160C fan, Gas 4


1 small red onion, sliced
1 small clove of garlic, minced
couple of splashes of dry white wine 
1 bay leaf
sprinkle of oregano
200g (half tin) chopped tomatoes
3-4 cherry tomatoes, halved
1 medium sized cod fillet 


Put your cod fillet into a small ovenproof dish.

Gently fry the onion and garlic in a little olive oil gently cook for about 5 minutes.  Add the white wine and bay leaf, cook for a further minute or so.

Add the chopped tomatoes and oregano and season with black pepper to taste.  Cook for a further 5 minutes.

Pour the tomato mixture evenly over the fish and bake in the oven for around 15 minutes or until the fish is slightly flaky.

Serve with steamed Broccoli.


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Roasted Salmon with Cumin Pumpkin Seed Crust

Roasted salmon is one of my favourite fish dishes, I eat some most days, I’ve even been known to eat it for breakfast if there is some cold in the fridge! I am happy with just roasting or pan frying in a little olive oil and maybe garlic and herbs but like experimenting with crusts to give it an extra dimension and  flavour boost.  All crusts are very simple to put together as is the whole dish and the combinations endless.  This cumin pumpkin crust is quite dense but hugely flavoursome.   Salmon only needs a few minutes in the oven, too long and it will dry out.    Wild Alaskan Salmon fillets are usually more expensive but more generous in their portion size so I will usually cut some off to make a separate meal for Miss ND or freeze a raw portion to enhance a white fish pie.

I’ve used approximate quantities as I don’t tend to measure!


Serves 2

Pre-heat your oven to 160 C 


2 Wild Alaskan Salmon Fillets 
Cumin seeds
Pumpkin seeds
Sea Salt to taste
Black Pepper to taste
2 tsp Mixed herbs or to taste
4 tablespoons Greek Yoghurt

Start by toasting a couple of small handfuls of pumpkin seeds in a frying pan until they are lightly browned, don’t do for too long as they can burn quite quickly and the taste will not be good!  Cool.


Take a couple of big pinches of cumin seeds and toast these very briefly, basically just warming them through, about a minute should do!  If you are not keen on cumin, it’s one of my favourites, replace with another spice, it’s the pumpkin seeds that are the star ingredient on top of the salmon.  Once cool add the cumin to the toasted pumpkin seeds, place these and the mixed herbs and salt into a blender and pulse until the pumpkin seeds are to your liking, I like mine quite big!

Smear the yoghurt over the salmon with the back of a spoon leaving a nice thick layer which will keep the fish moist, then sprinkle the spice/herb seed mix over the yoghurt, then a couple of twists of black pepper over the whole dish and you are ready to roast.

Roast for around 10-12 minutes.

Roasted Salmon with Cumin Pumpkin seed Crust – delicious hot or cold.

Quick Nutritional Info:

Salmon – Omega 3, vitamin B3, B6, B12, selenium, magnesium
Pumpkin seeds – magnesium, zinc, iron, calcium, phosphorus, potassium


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