Baked cod with charred asparagus and a tomato, olive and caper sauce

18th June 2015By 1 Comment

You don’t have to cook fancy or complicated dishes – just good food from fresh ingredients.

As the gloriously muggy British summer approaches there’s nothing better than fresh, light and tasty food that isn’t heavy or going to attack you with a bout of bloat. My baked cod is easy to prepare, reminiscent of the Mediterranean and simple yet impressive enough to serve up if you have some last minute guests.

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Don’t even get me started on how good this is for you. Cod is not only an excellent source of protein but it’s also crammed with vitamin B12 which is essential in keeping our brain and nervous system tiptop. The asparagus contains probiotics which selectively stimulate the growth of friendly bacteria in the gut, the tomatoes are a fab source of cancer fighting lycopene and not only that but we’ve also got cholesterol lowering rocket leaves and a hefty punch of vitamin C from the lemon.

What more could you want from a plate of grub?

5.0 from 1 reviews
Baked cod with charred asparagus and a tomato, olive and caper sauce
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Mains
Serves: Serves 2
Ingredients
  • 2 skinless and boneless Cod fillets
  • A bunch of fresh asparagus, roughly 6 tips per person
  • 1 tin of cherry tomatoes
  • 1 garlic glove, thinly sliced
  • ½ a red onion, thinly sliced into half moons
  • ¼ of a cup of pitted black olives
  • 1 tbsp of capers
  • 1 tsp of dried oregano
  • 1 lemon
  • A handful of rocket leaves
  • A small handful of fresh basil
  • 1 tbsp of extra virgin olive oil to dress
  • 1 tsp of agave syrup
  • Salt and pepper
Instructions
  1. Preheat the oven to 180'C.
  2. Place the cod fillets on a baking tray. Drizzle with olive oil and season with salt and pepper and pop in the oven for 15-20 minutes whilst you prep the sauce.
  3. In a small frying pan, fry the red onion in a little olive oil on a medium heat until soft. Add the garlic and oregano and then turn up the heat. As the garlic starts to brown pour in the tinned cherry tomatoes. Season with salt and pepper and add the agave syrup. Give it a good stir and allow it to reduce and bubble away.
  4. Meanwhile, heat a griddle pan to a high heat. Brush the asparagus with a little olive oil and cut the lemon in half. Place the lemon halves flesh side down on the griddle and add the asparagus to the pan. Cook for 3-4 minutes.
  5. Whilst that's cooking go back to the sauce and once it's thickened add in the olives and capers. Give it a good stir and tear in some fresh basil. Remove from the heat.
  6. Remove the lemons from the griddle pan and then carefully add a splash of water to the pan. This will help steam the asparagus in the final stages of cooking. Turn off the heat and leave the asparagus to continue cooking in the residual heat.
  7. By now your cod will be done so remove them from the oven.
  8. To serve, spoon your sauce onto a plate and lay the charred asparagus on top of it. Top with the cod, some rocket leaves, the griddled lemon to one side and some extra basil leaves.
 

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