January 2, 2025

Herb & Garlic Baked Cod with Romesco Sauce & Spinach

Herb & Garlic baked Cod with Romesco sauce & Spinach


Prep 10 mins | Cook 20 mins

Serves 2



INGREDIENTS


  • 2 x 140g  skinless cod loin or pollock fillets
  • 1 tbsp rapeseed oil plus 2 tsp
  • 1 tsp fresh thyme leaves
  • 1 large garlic clove finely grated
  • ½ lemon zested and juiced
  • 1 large red pepper sliced
  • 2 leeks well washed and thinly sliced
  • 2 tbsp flaked almonds
  • 1 tbsp tomato purée
  • ¼ tsp vegetable bouillon powder
  • 1 tsp apple cider vinegar
  • 100g baby spinach wilted in a pan or the microwave



METHOD


  • Step 1 - Heat oven to 220C/200C fan/ gas 7 and put the fish fillets in a shallow ovenproof dish so they fit quite snugly in a single layer. Mix 1 tbsp rapeseed oil with the thyme and garlic, spoon over the fish, then grate over the lemon zest. Bake for 10-12 mins until the fish is moist and flakes easily when tested.


  • Step 2 - Meanwhile, heat the remaining oil in a non-stick pan and fry the pepper and leeks for 5 mins until softened. Add the almonds and cook for 5 mins more. Tip in the tomato purée, 5 tbsp water, the bouillion powder and vinegar, and cook briefly to warm the mixture through.


  • Step 3 - Add the juice of up to half a lemon and blitz with a stick blender until it makes a thick, pesto-like sauce. Serve with the fish and the wilted spinach.



NUTRITION

Per serving


  • 409 Kcal
  • 24g fat
  • 11g carbs
  • 9g sugar
  • 8g fibre
  • 33g protein
  • 0.3g salt

Freedom Bulletin #305

By Zina Stone • November 4, 2025
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Oven Roasted Barramundi with Tomato & Olives

By Zina Stone • November 4, 2025
Ingredients 500g barramundi fillets 2 tbsp olive oil Salt and black pepper, to taste 1 cup cherry tomatoes, halved ½ cup mixed olives, sliced 1 clove garlic, minced 1 tbsp capers, drained Zest of 1 lemon ¼ cup fresh parsley, chopped Lemon wedges, to serve Instructions Prepare the Barramundi Preheat the oven to 200°C (390°F). Pat the barramundi fillets dry and season with salt, pepper, and a drizzle of olive oil. Place them on a lined baking tray. 2. Make the Tomato & Olive Medley In a bowl, mix cherry tomatoes, olives, garlic, capers, lemon zest, and half the parsley. Toss with olive oil and season with salt and pepper. 3. Roast and Serve Spoon the tomato and olive mixture over the fish. Roast in the oven for 12–15 minutes until the barramundi is opaque and flakes easily. Remove from the oven, garnish with the remaining parsley and a squeeze of lemon juice, and serve warm. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 15 minutes Nutrient Value per serve: Calories: 350kcal | Protein: 35g | Fat: 4g | Carbohydrates: 10g

Freedom Bulletin #304

By Zina Stone • October 24, 2025
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