Baked Cod with Provencal Sauce

Serves: 4
Preparation: NA
Cooking Time: NA

Most popular white fish in the UK. Two types of cod exist: Atlantic and Pacific. Both have white flesh and a grey, silvery skin. Mild in taste, and has moist, flaky flesh when cooked correctly. Versatile fish, and can carry strong tasting sauces.


  • 4 cod fillets
  • 4 sprigs rosemary olive oil salt and pepper
  • 3 cloves garlic, peeled and finely chopped
  • 150g black olives
  • 2 tbsp capers
  • 1 onion, chopped finely small glass of white wine
  • 400g chopped tomatoes
  • 1 tbsp Herbes de Provence


  1. Firstly start the Provencal sauce. Heat a glug of olive oil in a saucepan on a medium heat. Add the chopped onion.
  2. Leave to soften for 10 minutes, and then add the garlic. Sweat together for a further 2 minutes.
  3. Turn the heat up high, and add the wine. Let it come to the boil, and reduce it down for 2 minutes, before adding the rest of the ingredients, other than the cod.
  4. Turn the heat down low and allow the sauce to simmer gently for half an hour.
  5. For the fish heat the oven to 180C/350F/gas 4.
  6. Place the fish fillets in a greased baking tray.
  7. Drizzle each fillet with olive oil, and season with salt and pepper. Place a sprig of rosemary on each fillet, and then cover the tray with tin foil.
  8. Bake for 20 minutes, or until the fish is cooked through but still moist.
  9. Plate up the fish, and spoon a good helping of the sauce over each fillet.
  10. Serve with potatoes and salad.

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