Roasted cod fillet

Calories: 862 per serving  Preparation: 10 minutes  Cooking: 20 minutes  Serves: 2


  • 250g cod

  • 100g watercress

  • 2 cloves of garlic, peeled

  • 1 green chilli, chopped

  • 2-4 slices of Parma ham

  • 2 tbsp olive oil

  • 1 tbsp balsamic vinegar

  • 150g brown rice

  • 1 small red onion, diced

  • 100g sundried tomatoes, chopped

  • 100g black olives, stoned and chopped

  • Black pepper


Cod is a great source of omega 3 fatty acids, vitamins B12 and B6 and niacin – all extremely good for assisting the heart and blood vessels. This added to the phytochemicals in the watercress mean you get a tasty meal that’s incredibly good for your heart. By serving on a bed of brown rice this meal provides plenty of energy to boot.

Preheat the oven to 180°C (160ºC Fan).

Take the cod and pile 25g of the watercress along the top of the two fillets (reserving the other 75g for later) along with the chilli and garlic.

Carefully wrap the cod and its topping in the slices of Parma ham. Place on a baking tray and sprinkle with the olive oil and balsamic vinegar. Bake for 15 minutes or until the cod is cooked through.

Mix the stock cube in with 360ml boiling water. Add the brown rice, stir and leave to simmer for 15- 20 mins until the water is all absorbed and the rice cooked. Add the onion, tomato and olives to a hot pan and lightly sauté.

Once the rice is cooked, add to the pan and mix together, adding pepper to taste. Spoon some of the brown rice mixture onto a plate. Place the remaining watercress on top. Remove the cod from the oven and place on top.

Fat: 48.8g Saturated Fat: 7.3g Salt: 4.8g

Print Friendly and PDF