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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