Oven-baked Cod with Caponata

Looking for easy and quick meals for busy weekday nights? Try this Oven-baked Cod with Caponata from my new book Goed Eten. For the lovers of Italian cuisine!

This oven-baked cod with “caponata” of sweet cherry tomato, pointed peppers, olives and shallot is a real flavor bomb. Caponata is said to have originated on the Italian island of Sicily where they know best how to turn fresh fish into a real feast with a few simple ingredients. Super simple and deliciously summery!

The dish is gluten free, dairy free, low carb and keto friendly. Here I use fresh cod, but you can vary with any fish that is in season. Delicious with sea bass, red snapper, whiting, brill, hake...

Looking for more healthy comfort food recipes? Have a look at my latest cookbook ‘Goed Eten’, with 60 new recipes and lots of nutrition tips to help calm your nervous system and stabilize your blood sugar levels. The key to a healthy weight, more energy and a better night's sleep.

The recipes are gluten-free, sugar-free, mostly lactose-free and a combination of vegan, vegetarian, fish and poultry. Much of the recipes are low carb. They also include kid-proof comfort foods like breakfast pancakes, chicken schnitzel, meatballs and vanilla pudding with gingerbread cookies.

Enjoy!

Love,

PS: Big lover of fresh fish? Here are some easy fish recipes for you to try.

• Fish with red pesto and tomato, only 3 main ingredients and ready in 10 minutes. From my book Low Carb on a Budget.
• Thai fish curry, a fragrant stew with coconut milk and lemon grass. From our online Food Freedom video course.
• Smoked salmon rolls with broccoli mash. A creative take on the Belgian classic ‘chicons au gratin’ with ham and cheese, from my book Low Carb Lekker en Snel.
   

Oven-baked Cod with Caponata, from my new cookbook ‘Goed Eten’

DIRECTIONS:

1. Preheat the oven to 175 °C (350 °F).
2. Place the cod in a baking dish. Season with a spoonful of olive oil, some black pepper and, if desired, the juice of ½ lemon.
3. Cook for 10 minutes in the preheated oven. If your piece of cod is very thick, the cooking time may be a little longer.
4. Meanwhile, finely chop the vegetables to serve on the fish. Remove the seed bed from the pointed bell pepper and peel the shallot. Cut both into small pieces; do the same with the cherry tomatoes. Cut the olives into rings and finely chop the parsley. Mix everything together and add the capers, the juice of the other half of the lemon, the rest of the olive oil and a sprinkle of black pepper. You could also add some chopped garlic.
5. Toast the pine nuts golden brown in a dry pan.
6. Serve the fish with the caponata and toasted pine nuts.

JULIE’S TIPS & TRICKS:

• Do you have trouble digesting raw shallot, garlic or bell pepper? Or no time to finely chop the vegetables? Chop the caponata mix roughly and add everything to the baking dish to serve it warm.
• You can also cook the fish on the barbecue, en papillote, or in a frying pan.
• Did you enjoy the recipe? Would you like me to share more simple and quick summer dishes like this one? Let me know by leaving a message in the comments.