Mediterranean Baked Cod with Romesco Sauce (GF, 30 Mins)

So many of us don’t give fish the chance it deserves.

Whether it’s because of the smell, or that there could be bones, or that they don’t like the taste, fish can , particularly as part of a Mediterranean diet.

(I know I was one of those people!)

However, with the right ingredients and cooking, fish can taste amazing.

It might take a little more effort to cook than say a steak or sausages, but it’s a far healthier alternative.

Let’s look at what’s in this recipe:

Cod is a great source of vitamins B3, B6 and B12, as well as omega 3 fatty acids — all of which provide benefits for heart health.

Green beans offer vitamin C, vitamin A, and vitamin K, as well as beta-carotene, folate, and potassium.

Roasted peppers. Rich in many vitamins and antioxidants, especially vitamin C and various carotenoids. They also contain good amounts of vitamin A, B6, E, K1, potassium and folate.

Hazelnuts, Like many nuts, appear show benefits against cardiovascular disease. Studies have found that a hazelnut-rich diet reduced total cholesterol, “bad” LDL cholesterol and triglycerides (12) as well as other inflammation markers (3).

DifficultyBeginner

Yields2 Servings
Prep Time15 minsCook Time15 minsTotal Time30 mins

 2 cod fillets
 250 g green beans
 1 tbsp extra virgin olive oil
For the romesco sauce
 240 g jar of roasted peppers, drained
 1 garlic clove
 2 tsp smoked paprika
 30 g roasted hazelnuts
 1 tsp lemon juice
 4 tbsp extra virgin olive oil

1

Preheat the oven to 400F/200C. Line a baking sheet with parchment paper. Add the green beans and fish to the baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Bake for 15 minutes, or until fish is cooked through.

2

For the romesco sauce, in a food processor or high-speed blender, add all of the ingredients except for the olive oil. Pulse until finely ground, then, with the blender or processor on, slowly drizzle in the olive oil until smooth. If too thick, thin out with some water. Add salt and pepper, to taste.

3

Serve fish and green beans topped with romesco sauce.

Nutrition Facts

Serving Size 2

Servings 2


Amount Per Serving
Calories 550
% Daily Value *
Total Fat 45g70%
Saturated Fat 6g30%
Cholesterol 55mg19%
Sodium 208mg9%
Total Carbohydrate 16g6%
Dietary Fiber 7g29%
Sugars 4g
Protein 26g52%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 2 cod fillets
 250 g green beans
 1 tbsp extra virgin olive oil
For the romesco sauce
 240 g jar of roasted peppers, drained
 1 garlic clove
 2 tsp smoked paprika
 30 g roasted hazelnuts
 1 tsp lemon juice
 4 tbsp extra virgin olive oil

Directions

1

Preheat the oven to 400F/200C. Line a baking sheet with parchment paper. Add the green beans and fish to the baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Bake for 15 minutes, or until fish is cooked through.

2

For the romesco sauce, in a food processor or high-speed blender, add all of the ingredients except for the olive oil. Pulse until finely ground, then, with the blender or processor on, slowly drizzle in the olive oil until smooth. If too thick, thin out with some water. Add salt and pepper, to taste.

3

Serve fish and green beans topped with romesco sauce.

Baked Cod with Romesco Sauce

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