Baked Jersey Cod with Tomato and Olive Crust

A delicious and easy way to enjoy fresh Jersey cod, topped with a flavourful tomato and olive crust. This recipe celebrates the wonderful local produce of Jersey, including its fresh seafood and creamy dairy.

Prep Time

15 minutes

Total Time

40 minutes

Calories

278 kcal

Difficulty

Easy

Equipment

3 items

Cost

£5.83/serving

Meal Type:

Lunch•Dinner

Cuisine:

Jersey•Mediterranean

Main Ingredient:

Seafood•Fish

Cooking Style:

Quick & Easy•Baking

Occasion:

Weeknight Dinner

Dietary:

Gluten-Free

Mood:

Comfort Food•Light & Fresh•Healthy

Ingredients

Servings

4piecesJersey Cod fillets(Approximately 150g each, skin on or off)

£18.00

400gRipe tomatoes(Roughly chopped)

£1.50

100gBlack olives(Pitted and roughly chopped)

£1.20

2clovesGarlic(Minced)

£0.20

2tablespoonsFresh basil(Chopped)

£0.75

1tablespoonFresh oregano(Chopped)

£0.50

1tablespoonLemon(Juice of, plus zest of half)

£0.25

3tablespoonsOlive oil(Extra virgin)

£0.40

To tasteSea salt(Jersey sea salt if available)

£0.10

To tasteBlack pepper(Freshly ground)

£0.10

1tablespoonJersey Butter(Optional, for dotting on top before baking)

£0.30

Total Cost

£23.30

£5.83 per serving

Instructions

1.
Preheat your oven to 200°C (180°C fan/Gas Mark 6).
2.
In a bowl, combine the chopped tomatoes, olives, minced garlic, basil, oregano, lemon juice, and lemon zest. Season generously with salt and pepper. Stir in 2 tablespoons of olive oil.
3.
Lightly grease a baking dish with the remaining 1 tablespoon of olive oil.
4.
Place the Jersey cod fillets in the baking dish.
5.
Spoon the tomato and olive mixture evenly over the cod fillets. Dot with small pieces of Jersey butter if using.
6.
Bake in the preheated oven for 20-25 minutes, or until the cod is cooked through and flakes easily with a fork. Cooking time will vary depending on the thickness of the fillets.
7.
Serve immediately. Excellent with Jersey Royal potatoes (when in season) and a green salad.

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My Notes

Nutrition Information

Nutrition per serving (234g)

278 kcal / 1164 kJ

Carbs

2% of RDA

Fat

13g

19% of RDA

Protein

34g

68% of RDA

Detailed Breakdown

Fibre

2 g

7% of RDA

Sugar

4 g

4% of RDA

Sodium

215 mg

9% of RDA

Saturated Fat

3 g

15% of RDA

Chef's Tips

For extra flavour, add a pinch of red pepper flakes to the tomato and olive mixture.

You can substitute other types of fish, such as haddock or sea bass, if Jersey cod is unavailable.

If you don't have fresh herbs, you can use dried herbs, but use about half the amount.

A squeeze of fresh lemon juice over the cooked cod adds a bright finish.

Serve with a side of crusty bread to soak up the delicious tomato sauce.

Cooking Equipment

Oven

Baking dish

Mixing bowl

Wine Pairings

No wine pairing suggestions available for this recipe.

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