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Baked Cod With Olives And Spring Onions

Cod is a great fish because it absorbs flavours so easily. This is a flavoursome recipe, reminiscent again of the Mediterranean.

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1 teaspoon olive oil
2 x 175g (6oz) cod fillets
16 black olives, pitted and finely chopped
2 tablespoons chopped parsley
1 tablespoon chopped dill
1 bunch spring onions, finely chopped 2 chillies, finely diced
Juice and zest of 1 lime
Freshly ground black pepper
150ml (5fl oz) tomato juice
150ml (5fl oz) fish stock


Serves: 2


Preheat the oven to 230°C/450°F/gas mark 8. Lightly oil a roasting tray and place the cod in the bottom. In a bowl, combine the olives, herbs, spring onions, chillies and lime zest with the lime juice, then spread this mixture over the top of the cod. Season with black pepper, then pour the tomato juice and fish stock around the fish. Place on the hob and bring to the boil over a medium heat. Place the dish in the oven and cook for 12 minutes. Serve immediately, using the juices as a sauce, with a herb leaf salad.

Per serving:- 209 kcals, 6g fat, 1g saturated fat, 5g carbohydrate, 0.92g sodium

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