Baked Cod with Caper Mash

This baked cod with caper mash is a really tasty and easy quick healthy meal. A delicious tomato basil sauce covers the fish which is then baked in the oven and served with a healthy low carb caper mash. A great way to celebrate the end of your working week. 

This baked cod with caper mash is a really tasty and easy quick healthy meal. A delicious tomato basil sauce covers the fish which is then baked in the oven and served with a healthy low carb caper mash.

I remade this baked cod with caper mash recipe in June 2016 when Cirio contacted me offering me some free samples of their tinned tomatoes.

I received no financial incentive for recreating this dish, it is still made to the original recipe I published in April 2014.

I’m delighted that Cirio also shared my baked cod with caper mash recipe to their followers on their Cirio UK Facebook page.

Fish Friday!

The Fish Man came to granny’s street in Dundee every Friday, from Arbroath, with his van stocked full of many interesting catches from our seas. Granny only ever used to buy 4 skinless, boned haddock fillets though, because my brother and I were young and fussy we didn’t like anything with bones in!

We used to arrive Saturday mid morning at granny’s house, and she would always be making a fresh pot of coffee on her stove, the coffee freshly ground, from Braithwaite’s. The smell and aroma permeated every area in her house, I loved it, and it’s probably the reason why I so love the smell and fresh coffee I treat myself to daily. It reminds me of those times at granny’s.

Lunch was next. The haddock from the Fish Man was simply breaded and lightly pan fried. The chips were oven baked, and a small but perfectly accompanying side salad sat on the plate too. It was food heaven.

So, I guess that’s where my love of fish started. And fish doesn’t have to be difficult. It’s easy to put together a quick sauce for your fish and then bake it in the oven, like this baked cod recipe and then serve it with some mash made whilst the fish is baking.

This baked cod with caper mash is a really tasty and easy quick healthy meal. A delicious tomato basil sauce covers the fish which is then baked in the oven and served with a healthy low carb caper mash.

Naturally, I suggest that not only are peas an excellent accompaniment for this baked cod with caper mash recipe, but if it’s the end of the week, then I reckon it’s pretty much obligatory to have a nice glass of white wine with it, don’t you? 🙂

This baked cod with caper mash is a really tasty and easy quick healthy meal. A delicious tomato basil sauce covers the fish which is then baked in the oven and served with a healthy low carb caper mash.

There’s a whopping amount of fibre and protein  that you’ll get from this baked cod recipe. Plus the delicious caper mash helps to fill you up too.

This baked cod with caper mash is a really tasty and easy quick healthy meal. A delicious tomato basil sauce covers the fish which is then baked in the oven and served with a healthy low carb caper mash.
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Baked Cod with Caper Mash
Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
 
This baked cod with caper mash is a really tasty and easy quick healthy meal. A delicious tomato basil sauce covers the fish which is then baked in the oven and served with a healthy low carb caper mash.
Course: Dinner
Servings: 2
Calories: 277 kcal
Author: neil@neilshealthymeals.com
Ingredients
  • 2 cod fillets
  • 400 g tin of chopped tomatoes
  • leaves A good handful of torn basil
  • 1/2 clove garlic crushed
  • Salt
  • Freshly ground pepper
  • Low fat cooking spray
  • 200 g cauliflower florets
  • 200 g white potatoes peeled and cut into small chunks
  • 2 tbsp green capers from a jar; drained and chopped up roughly
Instructions
  1. Pre-Heat the oven to 180C
  2. Empty the tin of chopped tomatoes into a small sauce pan, add the torn basil leaves and crushed garlic, then simmer gently for 5 – 8 minutes.
  3. Remove the pan from the heat, allow to cool a little and then blitz into a sauce in a food processor or using a stick blender. Return to the sauce pan and season to taste.
  4. Spray the cod fillets a couple of times on each side with the low fat cooking spray and place in a shallow oven baking dish. Pour the tomato basil sauce over the fish.
  5. Cover the baking dish with tin foil and place in the oven, middle shelf and bake for 20 – 25 minutes until the fish is cooked.
  6. Whilst the fish is cooking place the cauliflower florets and the white potatoes in a sauce pan of cold water, bring to the boil and boil for 10 – 12 minutes. Once the vegetables are soft, drain them, return them to the saucepan, and mash them together with a potato masher.
  7. Add the chopped up green capers and mix all together.
  8. Taste the mash. Generally there is not a need to season because the salt from the capers should be enough, however some pepper might be added to taste.
  9. Serve the cooked fish on a bed of the caper mash with some of the tomato basil sauce spooned over. Peas are also a good accompaniment too.

Nutrition Facts
Baked Cod with Caper Mash
Amount Per Serving
Calories 277 Calories from Fat 12
% Daily Value*
Total Fat 1.3g 2%
Saturated Fat 0.3g 2%
Cholesterol 92mg 31%
Sodium 476.1mg 20%
Total Carbohydrates 29.2g 10%
Dietary Fiber 7.1g 28%
Sugars 8.4g
Protein 40.7g 81%
Vitamin A 10%
Vitamin C 143%
Calcium 10%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.

This baked cod with caper mash is a really tasty and easy quick healthy meal. A delicious tomato basil sauce covers the fish which is then baked in the oven and served with a healthy low carb caper mash.

If you enjoyed this. Why not try out one of my other fish recipes?

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