Recipes · Dinner

Baked Cod Puttanesca

Flaky cod baked right in a punchy tomato, olive, and caper sauce.

28 mineasy4 servings$$italianGluten-freeDairy-freeHigh protein
Why it earns its place. Lean fish plus a sauce built from pantry heroes — big flavor, 480 mg sodium kept in check.

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Ingredients · 4 servings

  • 4 x 140 gcod fillets
  • 1 x 400 ml cancanned crushed tomatoes
  • 40 gkalamata olives — halved
  • 1 tbspcapers — rinsed
  • 3 clovesgarlic — sliced
  • 2 tbspolive oil
  • 0.5 tspchili flakes
  • 1 handfulparsley — chopped
  • 3 cupscooked couscous or rice — to serve

Contains: fish. Always check labels — brands vary.

Method

  1. Simmer garlic and chili in oil 1 minute; add tomatoes, olives, capers. Bubble 5 minutes.
    5 min
  2. Nestle cod into the sauce, spoon some over, lid or foil on.
  3. Bake at 200°C (or simmer gently) until the fish flakes.
    12 min
  4. Parsley over; serve on couscous with the sauce.

Nutrition per serving

420calories
34 gprotein
36 gcarbs
14 gfat
5 gfiber
2 gsat fat
480 mgsodium
0 gadded sugar

Editorial estimates per serving. Counts 5 different plants toward your weekly variety.

Make it yours

availabilityAny white fish — haddock, tilapia, halibut
cultureChickpeas instead of fish for a pantry version
costServe over zucchini ribbons to lighten

Storage. Fridge 2 days; gentle reheat so the fish stays tender.

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