Roasted cod with pan-fried tomatoes

Roasted cod with pan-fried tomatoes


  1. Preheat the oven to 220C/fan200C/Gas 7. Brush the pieces of cod with 1 tablespoon of the olive oil and season with salt and pepper. Heat an ovenproof frying pan over a medium-high heat.
  2. Brush the base with a little oil, add the pieces of cod, skin-side down if using fillet, and fry for two minutes until lightly golden. Turn the pieces over, transfer the frying pan to the oven and roast for five minutes or until just cooked through.
  3. While the cod is roasting, put the remaining olive oil into another frying pan with the bay leaves and garlic and slowly bring up to a sizzle over a medium heat until the garlic is only just beginning to colour.
  4. Add the tomatoes, increase the heat slightly and fry, swirling the pan now and then, for four minutes until the tomatoes are just soft but still holding their shape and the garlic is lightly golden.
  5. Add the sherry vinegar and allow to bubble for a few seconds, swirling the pan to emulsify it with the oil. Sprinkle with some sea salt and pepper and remove from the heat. Serve drizzled over the fish.

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 Recipes from Isle of Wight tomatoes


One serving of this tasty recipe counts for one of your 5-a-day and is rich in vitamin C, B6 and B12


3 tbsp olive oil
4 x 200g pieces of thick cod loin or skin-on fillet
400g tomatoes, halved
10 small fresh bay leaves
2 fat garlic cloves, thinly sliced
1 tbsp sherry vinegar
Sea salt flakes and freshly ground black pepper


Time: 10 mins
Serves: 4
Nutrition: 252 kcals, 37g protein, 10g fat, 1.5g sat fat, 3g carbs (of which sugar 3g), 1.3g fibre, 0.3g salt