Baked herb-crusted cod with tomatoes and chickpeas
This is a simple, one-pot meal which is quick and easy to throw together. The sweet, roasted tomatoes create a thick sauce that marries beautifully with the herb-crusted cod.
SERVES 2 PREP 15 MINS COOK 25 MINS
✱ 3tbsp olive oil
✱ 2 garlic cloves, crushed
✱ 25g Parmesan, grated
✱ Small handful of flat-leaf parsley, chopped
✱ Small of handful chives, roughly chopped
✱ 25g fresh breadcrumbs
✱ 2 skinless cod fillets
FOR THE TOMATO AND CHICKPEAS:
✱ Glug of olive oil
✱ 1 onion, chopped
✱ 2 garlic cloves, sliced
✱ ½tsp fennel seeds
✱ ½tsp chilli flakes
✱ 400g tin chopped tomatoes
✱ 150g cherry tomatoes, halved
✱ 1tsp sherry vinegar
✱ Few sprigs of thyme, leaves picked, plus extra to garnish
✱ 400g tin chickpeas, drained and rinsed TO SERVE:
✱ Greens or crusty bread
1 Heat the oven to 200C/gas 6. Start by making the tomato and chickpeas. Put a large, shallow casserole dish or oven-safe frying pan over a medium heat and add a glug of olive oil. Once the oil has heated up, add the onion and a pinch of salt, and fry for a few mins until softened.
2 Add the garlic and fry for another 2 mins. Add the fennel seeds and chilli flakes and fry with the onion and garlic for a min or so until fragrant.
3 Pour in the tinned and cherry tomatoes, sherry vinegar and thyme leaves. Bring to a boil, then reduce the heat and simmer for 10 mins while you prepare the fish.
4 In a food processor, pulse the olive oil, garlic cloves, Parmesan, parsley and chives with some seasoning, then pulse until you have a vibrant green, chunky paste. Stir in the breadcrumbs. After the tomatoes have bubbled away and reduced for 10 mins, add the chickpeas and stir through.
5 Top the cod fillets generously with the herb crust, pressing it into the fish, then sit them on top of the tomato and chickpea sauce. Cook in the middle of the oven 10 min. Garnish with the extra thyme and serve with greens or crusty bread.
Per serving: 630 cals, 33g fat (7g saturated), 45g carbohydrates