Roast Cod with New Potatoes & Artichokes
Just 10 minutes to prepare and uses 2 stock cupboard essentials. Serves 4
- 750gm baby new potatoes, scrubbed and skin left on, halved lengthways
- 400g can chopped Italian tomatoes with herbs
- 390g can artichoke hearts, rinsed, drained and halved
- 4 x cod loin, or other white fish
- 50g black olives
- 2 tbsp olive and sun-dried tomato tapenade
- 1-2 tbsp olive oil or olive oil spray
- 2tbsp rough leaf parsley roughly chopped or torn basil leaves
- Pre-heat the oven to 200C, gas mark 6. Put the potatoes in a roasting tin and spray/brush with oil, then bake for about 30 minutes until brown and just cooked through.
- Tip the tomatoes over the potatoes, then add about 100ml water to the can, swirl it around and add tapenade to blend then to the roasting tin and return to the oven for 10 minutes.
- Put the artichokes and cod on top of the potato and tomato mix, then scatter over the olives. Spray/brush with a little more oil and grind over some black pepper. Bake for a further 15 minutes until the fish is cooked through and will flake easily with a fork. Scatter over the parsley/basil and serve.
Artichokes are classed as a vegetable but are in fact a thistle. It originated in the Mediterranean and has been used for centuries for its potent medicinal properties.
They contain vitamin C, K and B6, Thiamine, Riboflavin, Niacin, Folate, Iron, Magnesium, Phosphorus, Potassium, Calcium and Zinc -also 1 medium artichoke contains 23-28% of our recommended daily fibre and come with only 60 calories and above average protein for a plant food. To top all artichokes rank amongst the most antioxidant rich of all vegetables!
They may lower ‘bad’ LDL cholesterol and increase ‘good’ HDL cholesterol, may help regulate blood pressure, may improve liver health and digestive health, they might ease IBS symptoms and lower blood sugar.