Baked cod with potatoes and olives

Ingredients

• 1 packFRoSTA South African cod
• 2potatoes
• 1red onion
• 150 gcherry tomatoes
• 100 golives
• to tastesalt
• to tasteblack pepper
• to tasteextra-virgin olive oil
• to tastefennel fronds

Instructions

1. 1

   Rinse the cod

   Dip the cod fillets, still frozen, in cold water for a few seconds, then drain them.

2. 2

   Season and preheat

   Season the fillets with fennel, oil, salt and pepper, then leave them to marinate. Heat the oven to 200°C.

3. 3

   Prepare the vegetables

   Meanwhile, peel the potatoes and onion and cut them into thin slices. Cut the cherry tomatoes into wedges.

4. 4

   Cut the fillets

   Cut each cod fillet into 4 small pieces and oil an ovenproof dish.

5. 5

   Assemble the dish

   Arrange the potatoes, onion and tomatoes in the dish. Season with salt, pepper and fennel, then place the cod pieces and olives on top.

6. 6

   Bake and serve

   Bake in the hot oven for about 30 minutes, until the top is browned and the potatoes are cooked. Take the dish out of the oven and serve hot.

What is baked cod with potatoes?

It is a simple oven-baked fish dish in which cod cooks alongside sliced potatoes and vegetables. This version uses fennel, tomatoes and olives for a savoury, Mediterranean-style combination.

The method brings the fish and its accompaniments together in one dish. Slicing the potatoes thinly helps them cook through in the time given.

Nutrition and macros by portion

The nutrition label shows one serving as written: 355 calories, 40g protein, 38g carbs, 10g fat.

The potatoes provide most of the carbohydrates, while olive oil and olives contribute much of the fat. Cod supplies most of the protein; serve with a green salad or extra vegetables for a balanced plate.

Choosing the ingredients

Cod: The recipe starts with frozen fillets, briefly dipped in cold water before seasoning. Cut each fillet into four pieces so they can be arranged evenly over the vegetables.

Olives: They add a salty, savoury note alongside the sweet tomatoes and red onion. The ingredient list does not specify a variety, so use the olives you have.

Getting the potatoes ready

Thin slices: Cut the peeled potatoes and onion into thin, even slices. More uniform pieces are more likely to soften at the same pace.

Tomatoes: Cut the cherry tomatoes into wedges, as directed. Their juices mingle with the other ingredients as the dish bakes.

Seasoning and arranging

Marinade: Coat the cod with fennel, oil, salt and pepper and leave it to marinate while you prepare the vegetables. This gives you a useful pause without adding a separate marinating time.

Layers: Put the potatoes, onion and tomatoes in the oiled dish first, then season them before adding the cod and olives on top. Keeping the fish on top follows the recipe’s arrangement and makes it easy to serve.

Checking when it is done

Timing: Bake at 200°C for about 30 minutes. The recipe calls for a browned surface and cooked potatoes as the main cues.

Potatoes: Check a slice with a fork before serving; it should be tender. If the potatoes need longer, keep baking until they are cooked through.

Serving the dish

Serve the bake hot, spooning some of the tomatoes, onion and olives alongside each piece of cod. A simple green salad or steamed green vegetables can add freshness to the plate.

The potatoes make this a filling main course, so keep any side dish light if you want the meal to remain balanced.

Recipe notes & tips

• Cut the potatoes into thin, even slices so they cook more consistently.
• Drain the cod after dipping it in cold water, as the method directs.
• Use enough oil to coat the ovenproof dish and season the vegetables.
• Keep the cod pieces arranged in a single layer over the vegetables.
• Check that the potatoes are tender before taking the dish out of the oven.

Variations

• Add lemon: Serve with lemon wedges for a fresh, sharp finish.
• Use parsley: Swap the fennel fronds for chopped parsley if you prefer a milder herb.
• Add capers: Scatter a few capers over the dish with the olives for extra savouriness.
• Bring in greens: Add a handful of spinach beneath the cod before baking.
• Change the olives: Use your preferred variety, since the recipe does not specify a type.

Common mistakes to avoid

• Thick potato slices: They may not cook through in time; slice them thinly and evenly.
• Wet cod: Excess water can dilute the seasoning; drain the fillets after dipping.
• Skipping the dish oil: The vegetables may stick; lightly oil the ovenproof dish first.
• Uneven arrangement: Crowded or piled-up ingredients cook less evenly; spread them across the dish.
• Relying only on the timer: Check that the potatoes are tender and the surface is browned before serving.

How to store

Refrigerate leftovers in a covered container and use within 2 days. Reheat in an ovenproof dish until piping hot throughout; the potatoes may soften further.

Frequently asked questions