Food & nutrition

Mediterranean baked fish

Published 1 February, 2016

Choose cod loin or haddock fillets to make this Mediterranean-style fish dish - it's perfect for a special meal for two.

3 SmartPoints® per serving

Prep time: 10 min
Cook time: 25 min
Serves: 2

5 sprays Calorie controlled cooking spray    
1 large red onion, thinly sliced
4 medium tomatoes, quartered
1 teaspoon dried mixed herbs
2 rashers back bacon, raw, trimmed of all fat
300g cod, raw, skinless cod loin or haddock fillets
2 teaspoons tomato purèe
1 teaspoons lemon rind, finely grated 
6 olives, in Brine, pitted black or green, sliced
8 leaf/leaves basil, fresh, or flat leaf parsley leaves
1 pinch salt
1⁄8 teaspoons black pepper, freshly ground
2 fresh basil leaves, to garnish


  1. Preheat oven to Gas Mark 5/190°C/375°F. Mist a baking dish with low fat cooking spray. Add the onion, tomatoes and mixed herbs.
  2. Lay out the rashers of bacon. Gently stretch them length wise and place a fish fillet at one end of each rasher. Spread tomato puree over the fish, sprinkle with lemon rind and add the olives and basil or parsley leaves. Roll up the bacon.
  3. Place the bacon-wrapped fish on top of the onion and tomatoes. Season with salt and pepper. Cover with foil and bake for 20-25 minutes. Garnish with basil or parsley leaves and serve with lightly cooked fresh green vegetables.