Italian Style Baked Cod

Fish is one thing that I have always loved.  But I was mistakenly under the impression that it was difficult and complicated to cook.  Fearing failure, I limited myself to ordering it in restaurants.  Last year, my husband started working nights, and so with just myself to cook for most evenings, I felt ready to try new things.  Besides, with a big German Shepherd in the house, even burnt offerings don’t go to waste.  This recipe is one of my favourite new discoveries.  Enjoy xxx

Serves 2


  • Two fillets of cod (approximately 200g each)
  • 120g of Easy Cook brown rice (check the packet for cooking times, the one I use takes 25 minutes, so adjust accordingly)
  • 1 butternut squash
  • 1 red onion
  • 2 bell peppers
  • 2 tomatoes
  • 2 tablespoons of pesto
  • a drizzle of olive oil

Cost per serving:  €5.50


  1. Preheat your oven to 180 degrees centigrade and boil a full kettle of water
  2. Peel the squash and chop it into cubes
  3. Cut the top off the peppers, pull out the seeds and chop them into large bite size pieces
  4. Peel the onion and cut in into quarters.
  5. Put all the chopped veg into a Pyrex dish and drizzle a little olive oil over them, shake them and pop them into the over
  6. Put the rice into a pot of boiling water, the rice should take about 25 minutes to cook
  7. Slice your tomatoes
  8. Put the fish into a Pyrex dish, skin side down, season with salt and pepper
  9. Lay the sliced tomatoes out on top of the fish and top it with about a tablespoon of pesto on each piece of fish
  10. When the rice has about 15 minutes left, pop the fish into the oven
  11. Serve and enjoy

Nutritional Information per serving:

Calories:  553

Protein:  39.5g

Fat:  15.2g

Carbohydrate:  64.6g


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