Baked Cod Provencal
A super quick, slimming friendly meal, bursting with fresh French inspired flavours and loaded with veg to get you on the way to your 5 a day!
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NutritionPer Serving
- Calories206
- Carbs17g
- Protein25g
- Fat2.5g
- Saturates0.5g
- Sugars14g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
There’s something about this Baked Cod Provencal that makes us feel like we’re on holiday! The vibrant, colourful vegetables and deliciously light, flaky fish will brighten up any day.
White fish like cod is so low in calories, making it a great slimming friendly option. We’ve packed this recipe with loads of chunky vegetables too, so it’s filling and full of nutrients.
The provencal flavour comes from Herbs de Provence – a blend of French inspired herbs that you can find easily at the supermarket. It’s a mixture that usually includes thyme, basil, rosemary, tarragon, marjoram, oregano and bay leaf, and it gives this dish a lovely aromatic taste.
Everything is roasted together on one tray or baking dish, meaning no fuss and minimal mess. Absolutely packed full of goodness, this dish is a really healthy lunch or you could serve for dinner with some couscous or new potatoes.
What diets is this Baked Cod Provencal suitable for?
Baked Cod Provencal can be enjoyed on gluten free diets.
If you’re cooking for people with allergies, be extra careful when checking ingredients and preparing food!
Do you need any special ingredients to make Baked Cod Provencal?
You’ll need some Herbs de Provence but these should be easy to find in your usual supermarket.
If you can’t get hold of any, some mixed herbs or Italian seasoning would also work in this recipe.
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‘Sensational summer dish’
How many calories are in this Baked Cod Provencal?
There are 206 calories per portion in this Baked Cod Provencal recipe, which means it falls into our Everyday Light recipe category. If you’re counting calories or following one of the popular diet plans like Weight Watchers, this recipe fits in perfectly!
NHS guidelines suggest men should aim for 2,500 calories per day to maintain a healthy body weight, and women require around 2000 calories. Each person has different calorie requirements depending on their goal, so you may want to adjust your daily calorie intake according to your own personal goal.
Step 1
Preheat the oven to 200ºC
Step 2
Dab the cod fillets dry with a piece of kitchen towel, then rub in the lemon zest and season with salt and pepper. Set to one side.
Step 3
Cut the peppers, onions, courgette and tomatoes into evenly sized 3cm chunks. Place in a bowl and spray well with low calorie cooking spray.
Step 4
Add the garlic granules, herbs, and some salt and pepper, and toss around until the vegetables are well coated. Drizzle over the balsamic vinegar.
Step 5
Spray the dish or baking sheet with low calorie cooking spray and then spread the vegetables out in an even layer.
Step 6
Place in the oven and cook for 15 minutes.
Step 7
After 15 minutes, remove from the oven and give a good shake. Scatter over the olives, lay the cod fillets on the vegetables and return to the oven for 10-12 minutes, depending on the thickness of your cod.
Step 8
Divide between 2 warmed plates and serve garnished with the remaining lemon wedges.
What could I serve with this Baked Cod Provencal?
Baked Cod Provencal can be enjoyed on its own as a lovely light lunch. If serving for dinner you might like to add new potatoes or some fluffy couscous.
It would also pair well with any of the following:
How do you know when Baked Cod Provencal is cooked?
The cooking time will depend on the thickness of your cod fillets. Your cod is cooked when it’s white and flaky all the way through, with no pinkness.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Baked Cod Provencal in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours. It can be covered and kept in an airtight container in the fridge overnight.
Can I freeze Baked Cod Provencal?
This recipe uses fresh veggies so isn’t suitable for freezing. You could prepare it the night before to save time, and it’s best enjoyed straight away!
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Baked Cod Provencal
A super quick, slimming friendly meal, bursting with fresh French inspired flavours and loaded with veg to get you on the way to your 5 a day!
-
Prep Time
10 MINS
-
Cook Time
25 MINS
- KCals 206
- Carbs 17G
Instructions
- Pre-heat the oven to 200ºC
- Dab the cod fillets dry with a piece of kitchen towel, then rub in the lemon zest and season with salt and pepper. Set to one side.
- Cut the peppers, onions, courgette and tomatoes into evenly sized 3cm chunks. Place in a bowl and spray well with low calorie cooking spray.
- Add the garlic granules, herbs, and some salt and pepper, and toss around until the vegetables are well coated. Drizzle over the balsamic vinegar.
- Spray the dish or baking sheet with low calorie cooking spray and then spread the vegetables out in an even layer.
- Place in the oven and cook for 15 minutes.
- After 15 minutes, remove from the oven and give a good shake. Scatter over the olives, lay the cod fillets on the vegetables and return to the oven for 10-12 minutes, depending on the thickness of your cod.
- Divide between 2 warmed plates and serve garnished with the remaining lemon wedges.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
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4 comments
See what others have to say
SueFriday 19th November 2021
If canned tomatoes are used, when would these be added please
LisaThursday 25th November 2021
Hi Sue. We’ve not tried this with tinned tomatoes, but I’d probably drain off the juice and add them at the same time as the fresh tomatoes. You might find that the vegetables don’t brown as well, as there is more moisture in the tinned tomatoes. Hope this helps!
Clare LennonMonday 16th August 2021
Hi
Can you use frozen cod for this ?
HollyTuesday 31st August 2021
Hi Clare, frozen cod will work fine in this recipe, hope that helps!
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