High proteinLow fatVeg-heavy

Baked Cod with Tomatoes

Cod is done the moment it flakes. A minute more and it is dry.

35 min Serves 1 Oven, Stove, Saucepan

Per serving

736

kcal

60.1 g

protein

75 g

carbs

23 g

fat

8.2 g protein per 100 kcal · 9.9 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Cod220 g
  • Tinned chopped tomatoes200 g
  • Onion80 g
  • Garlic10 g
  • Olive oil15 g
  • Potato250 g
  • Olive oil(optional)5 g

Method

  1. 1Boil the potatoes.
  2. 2Soften onion and garlic, add the tomatoes and pour into an oven dish.
  3. 3Sit the cod on top and bake at 200°C for 15 minutes.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

How to tell fish and prawns are cookedShow

Fish cooks fast and goes dry just as fast, so look rather than time.

  1. Raw fish is shiny and see-through. Cooked fish turns opaque (solid white or pale pink) all the way through.
  2. Press the thickest part gently with a fork: cooked fish separates into flakes easily.
  3. Raw prawns are grey; cooked they are pink all over and curl into a loose C. A tight O means overcooked and rubbery.

Ready when: Opaque right to the centre and flaking at a gentle push.

How to chop (dice) an onionShow

The trick is to leave the root end on while you cut — it holds the layers together so the onion does not fall apart.

  1. Cut off the pointed top (not the hairy root end). Halve the onion from top to root.
  2. Peel off the papery skin and the first tough layer.
  3. Lay one half flat side down. Make a few cuts from top towards the root, stopping about 1 cm before it.
  4. Turn the knife flat and make one or two cuts parallel to the board, again stopping short of the root.
  5. Now slice across the first cuts with the claw grip. Small squares fall off. Bin the root end.

Ready when: Pieces about the size of a pea (finely chopped) or a fingernail (chopped).

Crushing or chopping garlicShow

Garlic is added in small pieces so it spreads through the dish. It burns in seconds, which turns it bitter, so it usually goes in after the onion, not before.

  1. Pull one clove off the bulb. Trim off the hard little root end.
  2. Lay the flat of your knife on the clove and press down firmly with the heel of your hand. The skin splits and slips off.
  3. Slice it thinly, then rock the knife back and forth over the slices until the pieces are tiny. Or push the peeled clove through a garlic crusher.
  4. In the pan it needs about 30 seconds to a minute, stirring, until it smells strong — then add the next ingredient.

Ready when: In the pan: fragrant and pale gold. Brown means it has gone too far.

Opening tinsShow

Ring-pull lids have razor-sharp edges once open.

  1. Pull the ring slowly and steadily towards you, keeping fingers away from the lid's edge.
  2. Don't press food down with your fingers inside an open tin — use a spoon.
Softening onions (and what 'soft' looks like)Show

Softening cooks the raw sharpness out of onions and turns them sweet. It is the start of most sauces, stews and curries.

  1. Heat the oil over medium heat, add the onion and a pinch of salt (it draws out water and speeds things up).
  2. Stir every minute or so. You want a gentle sizzle, not a loud fry.
  3. After about 5–8 minutes the pieces go glossy, floppy and see-through at the edges. That is 'softened'.
  4. Keep going another few minutes and they start turning golden — sweeter still. Only do that if the recipe says 'golden'.

Ready when: Floppy, shiny and slightly see-through, with no raw crunch when you taste a piece.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.