Lean, quick and genuinely low-effort: cod fillets baked over burst cherry tomatoes and soft garlic, finished with olive oil and herbs. A high-protein dinner that lands on the table in half an hour with almost nothing to wash up.
Ingredients
- 2 cod fillets
- 300g cherry tomatoes
- 4 cloves garlic, sliced
- 2 tbsp extra virgin olive oil
- Juice of half a lemon, oregano, salt and pepper
Method
- Heat the oven to 200°C (fan 180°C). Scatter the tomatoes and garlic in a baking dish, drizzle with half the oil and roast for 10 minutes until the tomatoes start to burst.
- Nestle the cod fillets among the tomatoes, drizzle with the rest of the oil and season.
- Bake for 10–12 minutes, until the cod flakes easily, and finish with lemon juice.
Why it works
Cod is about as lean as protein gets — a generous fillet delivers a lot of protein for very few calories, which makes it a genuinely useful food for weight management, where feeling full on modest calories is the whole game. The olive oil and tomatoes add heart-friendly fats and lycopene without tipping the balance.
