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One-Pan Lemon & Tomato Mediterranean Cod Tray Bake

Flaky cod, roasted vegetables, baby potatoes, olives, and lemon baked together in a rich Mediterranean-inspired tomato sauce. A flavour-packed, protein-rich dinner with minimal prep and washing up.
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Prep Time 15 minutes
Cook Time 35 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Ingredients Equipment Method

Ingredients
  

  • 4 cod fillets (fresh or frozen) approximately 120-150g each
  • 500 g baby potatoes halved
  • 250 g cherry tomatoes
  • 1 large red pepper sliced
  • 1 red onion cut into wedges
  • 75 g mixed olives drained
  • 1 lemon sliced
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • 1 tsp mixed herbs
  • 2 cloves garlic crushed
  • ½ tsp paprika
  • Salt and black pepper to taste
For the tomato sauce:
  • 400 g tin chopped tomatoes
  • 1 tbsp tomato purée
  • 100 ml vegetable stock or water
To serve (optional):
  • Mixed leaf salad
  • Extra lemon wedges

Equipment

  • Large roasting tray or baking dish
  • chopping board
  • Sharp knife
  • Mixing bowl
  • Wooden spoon or spatula

Method
 

  1. Preheat the oven to 200°C (180°C fan) / Gas Mark 6.
  2. Add the baby potatoes, red onion, and red pepper to a large roasting tray. Drizzle with 1 tablespoon of olive oil and season with black pepper. Toss well to coat.
  3. Roast for 20 minutes, until the potatoes are beginning to soften.
  4. Remove the tray from the oven and add the cherry tomatoes, olives, chopped tomatoes, dried oregano, mixed herbs, and the remaining olive oil. Stir everything together.
  5. Nestle the cod fillets into the tomato and vegetable mixture. Arrange the lemon slices over and around the fish.
  6. Return the tray to the oven and bake for a further 15 minutes, or until the cod is opaque, flakes easily with a fork, and the vegetables are tender.
  7. Remove from the oven and allow to rest for a few minutes before serving.
  8. Divide between four plates and serve with a simple mixed leaf salad and extra lemon wedges if desired.