Introduction
Take a culinary trip to the south of France with this delicious and nutritious herby cod recipe, featuring cherry tomatoes, olives, and lentils. This effortless traybake, inspired by late summer holidays, combines wholesome ingredients like kale and lentils with the rich flavors of cherry tomatoes, olives, and pesto. Whether you’re using fresh or frozen cod, this dish is sure to become a favorite.
Ingredients
For this delightful dish, you will need the following ingredients:
- 300g cherry tomatoes
- 1 small handful of fresh oregano or thyme leaves, or 1 teaspoon dried
- 5-6 tbsp olive oil
- 1 can (400g) of lentils, drained and rinsed 100g kale or cavolo nero, leaves stripped and roughly chopped or torn
- 4o
- 1 large handful of pitted (green) olives
- 2 fillets of cod, patted dry
- 2 tbsp fresh pesto
- 1 lemon, cut into wedges, to serve
Step-By-Step Instructions
Prep Time: 12 minutes
Cooking Time: 18-22 minutes
Serves: 2
Directions
- Preheat the Oven: Preheat your oven to 200°C (180°C fan/gas mark 6).
- Prepare the Tomatoes: Place the cherry tomatoes, oregano, and 2 tablespoons of olive oil in a large roasting tray. Season with salt and pepper, toss well, and bake for 10 minutes.
- Add Lentils and Kale: After 10 minutes, remove the tomatoes from the tray. Scatter the lentils into the tray and stir through the kale.
- Arrange the Ingredients: Top the lentil and kale mixture with the roasted tomatoes, olives, and cod fillets. Season the cod with salt and pepper and drizzle with 2 tablespoons of olive oil.
- Bake: Bake the traybake for 8-12 minutes, depending on the thickness of the cod fillets, until the fish flakes easily when pressed lightly with a fork.
- Prepare the Pesto: Loosen the pesto with 1 tablespoon of olive oil (or more if necessary) to reach a drizzling consistency.
- Serve: Drizzle the pesto over the traybake and serve with lemon wedges.
Nutrition Facts
Here is the approximate nutritional breakdown per serving:
- Calories: 500
- Protein: 35g
- Carbohydrates: 30g
- Fat: 30g
- Fiber: 10g
- Vitamin C: 50mg (50% DV)
- Calcium: 150mg (15% DV)
- Iron: 5mg (28% DV)
Reviews
User Reviews:
This herby cod recipe has received rave reviews from home cooks who love its simplicity and rich flavor profile. Here are a few highlights:
- Jane D.: “I love how easy and quick this recipe is. The flavors are amazing, and it feels like a gourmet meal!”
- Tom R.: “The combination of cherry tomatoes, olives, and pesto is perfect. The cod was cooked just right and flaked beautifully.”
- Sarah K.: “I used frozen cod and it turned out fantastic. Just make sure to pat it dry thoroughly. Highly recommend this recipe!”
Community Tips and Praise
Helpful Tips from Our Community:
- Swap the Fish: Many users have successfully swapped the cod for other white fish like hake or pollock.
- Vegetable Variations: If you don’t have kale or cavolo nero, spinach or Swiss chard are great alternatives.
- Pesto Preferences: Experiment with different types of pesto like sun-dried tomato pesto for a unique twist.
Praise for the Recipe:
This recipe has garnered praise for its balanced nutrition and delightful taste. Home cooks appreciate how it combines healthy ingredients in a way that’s both easy to prepare and satisfyingly rich in flavor. The use of fresh herbs and lemon wedges elevates the dish, making it a standout choice for weeknight dinners or casual entertaining.
Conclusion
Herby cod with cherry tomatoes, olives, and lentils is a flavorful and nutritious recipe that brings a taste of the south of France to your table. With simple ingredients and easy-to-follow instructions, this dish is perfect for both novice and experienced cooks. Enjoy this delightful traybake and bask in the praise from your family and friends!
