Baked Cod with Cherry Tomatoes & Olives

This is the dinner I make when I want something that feels a bit special but takes about five minutes of actual work. Cod baked in a simple tomato and olive sauce. It's light, fresh, and tastes like the Mediterranean. Serve with rice or crusty bread.

Ingredients (Serves 2):

• 2 cod fillets (or any firm white fish)
• 1 x 400g tin of cherry tomatoes (or chopped tomatoes)
• A handful of black olives, pitted
• 1 tbsp capers (optional)
• 2 garlic cloves, sliced
• 2 tbsp olive oil
• Salt and pepper
• Fresh basil to serve

Method:

1. Preheat oven to 200°C (180°C fan).
2. Pour the tomatoes into a baking dish. Stir in the olives, capers if using, garlic, and olive oil. Season with salt and pepper.
3. Nestle the cod fillets into the sauce.
4. Bake for 15–18 minutes, until the fish is opaque and flakes easily.
5. Scatter with fresh basil. Serve with rice or crusty sourdough.

Why it's gut-friendly: White fish is easy to digest. Tomatoes provide lycopene. Olives and olive oil are anti-inflammatory. A light, Mediterranean-inspired dinner.