Provençal cod with tomatoes and olives
Nutrition per serving
A cod fillet simmered in a sunny tomato sauce with olives and herbes de Provence. Light, high in protein and full of Mediterranean flavour, it is a healthy dinner that smells of the South of France.
Preparation: 10 min | Cooking: 20 min | Servings: 4 | Difficulty: Easy
Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 289 kcal · 37 g protein · 9 g carbohydrate · 12 g fat
Ingredients
- 4 cod fillets
- 2 tins chopped tomatoes
- 80 g black olives
- 2 cloves garlic
- 1 tsp herbes de Provence
- 2 tbsp olive oil
Method
- Fry the garlic gently in the olive oil.
- Add the tomatoes, olives and herbs, and simmer for 10 minutes.
- Lay the cod in the sauce.
- Cover and poach for 10 minutes, then serve with rice or vegetables.
Nutritional benefits
Cod provides lean protein for very few calories, which is ideal for weight loss and good for cholesterol. The tomato sauce supplies lycopene, while olive oil and olives provide healthy Mediterranean fats. A light, high-protein dish full of sunshine.
Variations and substitutions
- With capers for extra punch.
- With hake, sea bream or pollock.
- With peppers and courgettes.
- With a pinch of chilli for heat.
Storage and making ahead
Keeps for 2 days. Reheat gently to keep the fish moist.
💡 Good to know
Poach the fish gently in the sauce with the lid on: it absorbs the flavours while staying tender.
Read more
Discover more high-protein recipes · cholesterol-friendly recipes · weight loss recipes · gluten-free recipes · dairy-free recipes.
The foods in this recipe: cod · tomatoes · black olives · garlic · herbes de Provence.
You might also like these recipes: Oven-baked sea bream with sunshine vegetables · Avocado, prawn and grapefruit salad · Grilled sardines with lemon.
