400-Calorie Cod Traybake
White fish gets called boring because people boil it. Roast it on a tray with potatoes and tomatoes instead and it turns into a proper dinner for very little.
You need
- 1 roasting tray
- 1 knife and board
Ingredients
For 2 servings
- 2 x 180 g (2 x 6.3 oz) cod fillets, skinless
- 400 g (14 oz) baby potatoes, halved
- 200 g (7 oz) cherry tomatoes
- 30 g (1 oz) black olives, torn
- 1 tbsp olive oil
- 2 cloves garlic, sliced
- 1 lemon, half sliced and half for squeezing
- 1 tsp dried oregano
- salt, pepper and fresh parsley
How to cook
Heat the oven to 220C fan. Toss the halved potatoes with the olive oil, oregano, salt and pepper and spread them cut side down on the tray.
Cut side down is the whole trick. That flat face is where the crust comes from.
Roast for 20 minutes until the cut faces are golden and a knife slides in without resistance.
Push the potatoes to the edges. Add the tomatoes, olives, garlic and lemon slices to the middle of the tray.
Season the cod, lay it on the cleared middle, and return the tray to the oven for 10 to 12 minutes.
Cod is done the moment it turns from glassy to opaque and flakes when you press it. A minute past that and it goes chalky.
Squeeze over the reserved lemon half and scatter with parsley.
Serve straight from the tray, spooning the tomato and olive juices over the fish.
Why it fits a lose weight goal
- Cod is one of the leanest proteins in the shop, so you get 36g per serving for barely any fat.
- The potatoes are what keep this at 400 kcal and still feel like dinner rather than a diet plate.
- Want it in a prep? Pick your days in Pann and it cooks a few recipes like this in one session, with a box for every meal.
Cooking guides
Pann plans meal prep around the days you pick: one cooking session, a box for every meal with its day and how long it keeps, and the shopping list. Free for 7 days.
