Mediterranean Cod Recipe

This quick and easy cod is bursting with Mediterranean flavour, its low in calories and low in carbs, serve it with some boiled new potatoes for a filling low cal meal.

  • Recipe makes: 4 servings
  • Prep time:
    25 mins
  • Cook time: 15 mins
  • Calories: 250
    per serving


  • 15ml olive oil
  • 30g onion
  • 340g tomatoes
  • 681g skinless cod fillets
  • 40g olives
  • ¼ medium red pepper
  • 125ml dry white wine

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Preheat oven to 180°C / Gas Mark 4 / 350°F

  1. Peel and chop the onion. Deseed and chop the pepper, slice the olives.
  2. Chop the tomatoes.
  3. Fry the onion, olives and pepper in the oil for 5 minutes.
  4. Add the tomatoes, wine, season to taste and simmer gently for 20 minutes.
  5. Place the cod fillets in a casserole dish and spoon over the sauce.
  6. Bake for 10-15 minutes, until fish flakes easily when tested with a fork.

Serve with French beans and potatoes.

Nutrition information per serving
Calories (kcal)250
Carbohydrate (g)4.7
Fat (g)7.9
Protein (g)31.4
Fibre (g)2.2
Alcohol (g)2.7
Fruit & Veg1.5

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