{"id":"863db698-6997-4787-ba9e-52c841996a61","url":"https://recipestripper.com/recipes/863db698-6997-4787-ba9e-52c841996a61","source_url":"https://pinchofnom.com/recipes/baked-cod-provencal/","title":"Baked Cod Provencal","ingredients":[{"text":"2 skinless boneless cod fillets around 120g each","item":"skinless boneless cod fillets around 120g each","quantity":2},{"text":"1 red onion peeled","item":"red onion peeled","quantity":1},{"text":"1  red pepper seeds removed","item":"red pepper seeds removed","quantity":1},{"text":"1  yellow pepper seeds removed","item":"yellow pepper seeds removed","quantity":1},{"text":"1 courgette","item":"courgette","quantity":1},{"text":"2 large vine tomatoes","item":"large vine tomatoes","quantity":2},{"text":"1 tbsp balsamic vinegar","item":"balsamic vinegar","quantity":1,"unit":"tbsp"},{"text":"1 tsp garlic granules","item":"garlic granules","quantity":1,"unit":"tsp"},{"text":"1 tsp Herbs de Provence","item":"Herbs de Provence","quantity":1,"unit":"tsp"},{"text":"8 olives halved","item":"olives halved","quantity":8},{"text":"1/2 a lemon zested and cut into wedges","item":"a lemon zested and cut into wedges","quantity":0.5},{"text":"salt and freshly ground black pepper","item":"salt and freshly ground black pepper"},{"text":"low calorie cooking spray","item":"low calorie cooking spray"}],"instructions":[{"number":1,"text":"Gluten Free"},{"number":2,"text":"Dairy Free"},{"number":3,"text":"Prep Time\n                                \n                                                                                                                10\n                                                                                    MINS"},{"number":4,"text":"Cook Time\n                                \n                                                                                                                                                        25\n                                                                                    MINS"},{"number":5,"text":"KCals\n                                206"},{"number":6,"text":"Carbs\n                                17G"},{"number":7,"text":"2 skinless boneless cod fillets around 120g each"},{"number":8,"text":"1 red onion peeled"},{"number":9,"text":"1  red pepper seeds removed"},{"number":10,"text":"1  yellow pepper seeds removed"},{"number":11,"text":"1 courgette"},{"number":12,"text":"2 large vine tomatoes"},{"number":13,"text":"1 tbsp balsamic vinegar"},{"number":14,"text":"1 tsp garlic granules"},{"number":15,"text":"1 tsp Herbs de Provence"},{"number":16,"text":"8 olives halved"},{"number":17,"text":"1/2 a lemon zested and cut into wedges"},{"number":18,"text":"salt and freshly ground black pepper"},{"number":19,"text":"low calorie cooking spray"},{"number":20,"text":"Pre-heat the oven to 200ºC"},{"number":21,"text":"Dab the cod fillets dry with a piece of kitchen towel, then rub in the lemon zest and season with salt and pepper. Set to one side."},{"number":22,"text":"Cut the peppers, onions, courgette and tomatoes into evenly sized 3cm chunks. Place in a bowl and spray well with low calorie cooking spray."},{"number":23,"text":"Add the garlic granules, herbs, and some salt and pepper, and toss around until the vegetables are well coated. Drizzle over the balsamic vinegar."},{"number":24,"text":"Spray the dish or baking sheet with low calorie cooking spray and then spread the vegetables out in an even layer."},{"number":25,"text":"Place in the oven and cook for 15 minutes."},{"number":26,"text":"After 15 minutes, remove from the oven and give a good shake. Scatter over the olives, lay the cod fillets on the vegetables and return to the oven for 10-12 minutes, depending on the thickness of your cod."},{"number":27,"text":"Divide between 2 warmed plates and serve garnished with the remaining lemon wedges."}],"date_published":"2026-10-29T23:49:13.109582+00:00","date_modified":"2026-10-29T23:49:13.109582+00:00"}