Roast Cod in a Tomato and Balsamic Sauce with Peas, Broad Beans and Feta
My mission to eat more vegetable this week continues with this rich yet light recipe.
Sweet and tangy but still really savoury, the sauce is the key to this dish. Lightened up by the freshness of the veg with the salty feta and a good squeeze of lemon, this is truly a balance of flavours. But the best thing about this recipe? The sauce can be made in advance (3 days in the fridge, 3 months in the freezer) and the portions can be scaled up to feed however many you'd like.
Roast Cod in a Tomato and Balsamic Sauce with Peas, Broad Beans and Feta
Serves 2
oil
1 onion, roughly chopped
2 garlic cloves, finely chopped
1 tsp dried oregano
75ml balsamic vinegar
1 tbsp tomato purée
3 large vine tomatoes, chopped
300ml vegetable stock
2 cod fillets
sea salt and freshly ground black pepper
For the veg:
100g frozen broad beans
200g frozen peas
2 large handfuls baby spinach
1 lemon, juice only
100g feta, crumbled
Cook the onion and garlic in a large frying pan or wok for 10 minutes until softened. Add the oregano and half the vinegar, stir and allow to reduce by half. Stir in the tomato purée until combined then add the rest of the vinegar and bubble until thick. Add the tomatoes and stock along with a good pinch of salt and pepper, bring the to boil, turn the heat right down and simmer for 20 minutes.
Meanwhile, preheat the oven to 220C/Gas 7 and boil the peas and beans in a pan of salted boiling water for 5 minutes. Drain and cool then pod the beans then set aside.
Once cooked, pour the tomato sauce into a lipped roasting tray. Top with the fish, season with salt and pepper, then bake for 8-10 minutes until the fish is just cooked.
In the meantime, fry the peas, beans and spinach in a drizzle of oil for a couple of minutes until the spinach has wilted. Add the feta and the lemon juice, season with salt and pepper and stir to combine. Serve alongside the cooked fish and sauce, with bread for dipping if you like.
Sweet and tangy but still really savoury, the sauce is the key to this dish. Lightened up by the freshness of the veg with the salty feta and a good squeeze of lemon, this is truly a balance of flavours. But the best thing about this recipe? The sauce can be made in advance (3 days in the fridge, 3 months in the freezer) and the portions can be scaled up to feed however many you'd like.
Roast Cod in a Tomato and Balsamic Sauce with Peas, Broad Beans and Feta
Serves 2
oil1 onion, roughly chopped
2 garlic cloves, finely chopped
1 tsp dried oregano
75ml balsamic vinegar
1 tbsp tomato purée
3 large vine tomatoes, chopped
300ml vegetable stock
2 cod fillets
sea salt and freshly ground black pepper
For the veg:
100g frozen broad beans
200g frozen peas
2 large handfuls baby spinach
1 lemon, juice only
100g feta, crumbled
Cook the onion and garlic in a large frying pan or wok for 10 minutes until softened. Add the oregano and half the vinegar, stir and allow to reduce by half. Stir in the tomato purée until combined then add the rest of the vinegar and bubble until thick. Add the tomatoes and stock along with a good pinch of salt and pepper, bring the to boil, turn the heat right down and simmer for 20 minutes.
Meanwhile, preheat the oven to 220C/Gas 7 and boil the peas and beans in a pan of salted boiling water for 5 minutes. Drain and cool then pod the beans then set aside.
Once cooked, pour the tomato sauce into a lipped roasting tray. Top with the fish, season with salt and pepper, then bake for 8-10 minutes until the fish is just cooked.
In the meantime, fry the peas, beans and spinach in a drizzle of oil for a couple of minutes until the spinach has wilted. Add the feta and the lemon juice, season with salt and pepper and stir to combine. Serve alongside the cooked fish and sauce, with bread for dipping if you like.
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