Cod baked in Mediterranean sauce tomatoes beans

A quick and easy supper that's perfect for summer entertaining

  • place PRE 20 minutes
  • place COOK 14 -15 minutes
  • place SERVES 6
  • printicon

A light dish that’s protein-packed. If you can’t get the marinara tomato sauce I’ve suggested, use the same quantity of tomato passata, but add 2 tbsp honey to add a touch of sweetness.

More of Lisa's recipes her on the JC website or at myrelationshipwithfood / Instagram @myrelationshipwithfood

  • Pre-heat oven to 200°C (180°C fan-assisted).
  • Warm the sun-dried tomato or olive oil in a large nonstick oven proof frying pan over a gentle heat. Add the sliced onion and sauté until soft and translucent then lightly season with sea salt and a touch of cracked black pepper.
  • Add the crushed garlic; continue to sauté for a further 5 minutes.
  • Add the rinsed cannellini beans, sliced sun-dried tomatoes and olives and cook for 5 minutes more. Add the kale, continue stirring, then reduce the heat.
  • Dissolve the stock cube in 225ml boiling water and pour it into the frying pan. Increase the heat to medium high and simmer for 5 minutes. Add the marinara sauce and cook for 5 minutes more until bubbling and slightly thickened. If your frying pan isn’t ovenproof then decant the sauce into an ovenproof dish.
  • Season the cod with sea salt and cracked black pepper then carefully submerge them in the sauce, ensuring they all fit in nicely.
  • Place the pan (or dish) in the pre-heated oven and cook for 12-15 minutes depending on the size and thickness of your cod fillets — if they are large go for 15 minutes and slightly less if smaller.
  • Garnish with Greek basil or chopped chives and serve immediately.

6 skinless cod fillets

2 tbsp sun-dried tomato oil or olive oil (I use the oil from the sun-dried tomato jar)

10 sun-dried tomatoes, sliced

100g black or curly kale or cavolo nero, washed and sliced (discard the stalk)

1 red onion, peeled and sliced

12 pitted olives, sliced – I prefer Queen olives

4 peeled garlic cloves, crushed

1 x 400g tin cannellini beans, rinsed and drained

225ml boiling water

1 vegetable stock cube

737g marinara pasta sauce (I prefer Gefen brand)

Sea salt and cracked black pepper


Greek basil or chives

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