Cod & green bean traybake with crispy capers
Tender cod loins roasted in low-in-saturated-fat olive oil meet with a satisfyingly salty sprinkling of fried capers.
- Serves4
- CourseMain meal
- Prepare15 mins
- Cook1 hr
- Total time1 hr 15 mins
Ingredients
- 500g new potatoes, thinly sliced
- 6 cloves garlic, unpeeled
- 3½ tbsp olive oil
- 200g fine green beans, trimmed
- 270g cherry vine tomatoes
- 5 rosemary sprigs, leaves stripped from 1 sprig
- 4 cod loins (about 125g each)
- 3 tbsp nonpareille capers, rinsed and drained
- ½ lemon, juice
Method
Preheat the oven to 220°C, gas mark 7. Toss the potatoes and garlic with 2 tbsp oil and season. Spread out in a large, lipped baking tray (about 38cm x 25cm). Roast for 30 minutes, stirring gently halfway through.
Add the green beans, tomatoes and whole rosemary sprigs to the dish, gently toss to coat, then roast for 10 minutes. Create 4 rough indents in the vegetables. Coat the cod loins with ½ tbsp oil, season and carefully nestle into the indents in the tray. Return to the oven for 10-15 minutes until the cod is cooked through and opaque.
Meanwhile, put the capers, reserved rosemary leaves and remaining 1 tbsp oil in a small frying pan set over a medium heat. Cook for 2 minutes, stirring occasionally, until the capers begin to sizzle. They should be crisp after a further 20-30 seconds.
Spoon the crisp capers over the cod with the lemon juice. Remove the tomato vines and squeeze the garlic out of its skins. A crisp, green salad makes a lovely side.
Nutritional
Typical values per serving when made using specific products in recipe
Energy | 1,408kJ/ 336kcals |
|---|---|
Fat | 13g |
Saturated Fat | 2g |
Carbohydrates | 24g |
Sugars | 5.7g |
Fibre | 5.2g |
Protein | 27g |
Salt | 0.89g |