Tag 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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Cod and Chorizo Risotto

We eat a lot of fish at our house, Mr ND is a vegetarian and I mainly eat chicken and fish and the little one usually joins in with one or the other. When buying fish I like to take out a small piece and make another separate meal for her, a little plainer as we do like to spice our food up sometimes!  So with less fish available our Cod and Chorizo Risotto is an ideal way to stretch it out. I’ve added peas and mushrooms but you can beef it up with more vegetables too.

Serves 3 adults

Prep Time: 15 minutes
Cooking Time: around 30 minutes

Ingredients – 1 onion, chopped, Chorizo, sliced, mushrooms, sliced, Cod, cubed, 1 teaspoon each of Turmeric and Paprika (more to your own taste), 1 vegetable stock cube, Peas, 1 cup Arborio Rice.  Ingredient quantities are flexible depending on what is left in the fridge, so please adjust to your own quantities, the rice quantity will easily feed 3 adults.



Heat a tablespoon of olive oil in a large frying pan and sauté the onion for 5 minutes, I add a splash of water half way through to steam fry, which softens the onions without them catching.  

Add the Chorizo, Mushrooms and Cod to the pan and gently fry for another 5 minutes until softened.  

Add the Arborio rice, Turmeric, Paprika and stock made up with around 600-700 ml of boiling water (use more or less as necessary).  Cover and simmer gently for around 20 minutes until the liquid has nearly all been absorbed, leave the lid off for the last 5 minutes of cooking.



Serve with a fresh, green salad and a chilled glass of white wine!

Quick Nutritional Info:

Cod – Protein, Omega-3, B3, B6, B12
Turmeric – see here for details
Paprika – Vitamins A, C & E, Calcium and Iron, good source of B1, B2, B3, B6, Vitamin K, Magnesium, Phosphorus, Copper and Manganese, and Potassium.
Peas – Protein, Vitamins A,  C,  K,  B1, B3, Folic acid, Iron & Manganese, very good source of Fibre.
Mushrooms – Protein, Vitamin C,  B1, B2, B3, B5, B6, Folic Acid, Iron, Zinc, Manganese, Phosphorus, Potassium, Copper and Selenium. Very good source of Vitamin D & fibre, 

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