Healthy Cod baked in Sauvignon Blanc, with tomatoes & olives, served with crusty country bread


Serves 4
Preparation time:     10 minutes
Cooking time:         15-20 minutes

What you need:

1 frying pan with a lid that can go in the oven or a small casserole that can go on the hob and in the oven
2 good size pieces of fresh Cod loin (line caught if possible) with or without skin
Extra virgin olive oil
2 cloves of garlic chopped
3 firm & juicy medium sized tomatoes on the vine chopped
1 glass of Sauvignon Blanc 
1 small tin of stoned black olives in brine rinsed
1 tbsp of capers (I like the ones in sherry vinegar)
Maldon sea salt and black pepper
A handful of basil leaves

What you do:

  • Preheat your oven to 200°C
  • Pour some extra virgin olive oil into the pan and heat
  • Place fish in pan skin side down and fry for about a minute sprinkling some salt on the fish
  • Turn the fish over and fry for about another minute
  • Add the tomatoes and garlic and give it a gentle stir
  • When the tomatoes start to bubble, add the capers, olives and the Sauvignon Blanc 
  • Season with Maldon sea salt and black pepper
  • Transfer to the oven for 10-15 minutes with the lid on
  • The fish will break into pieces and is supposed to look like a casserole
  • Check the fish is white all the way through whilst still retaining its juices
  • When the fish is ready to serve, tear the basil into the pan and drizzle with some olive oil


Serve with crusty country style bread and of course a bottle of Hix & Buck’s delicious Sauvignon Blanc.

Alternative serving suggestion:

This fish dish is also fabulous with:
Crushed New Potatoes in Garlic, Chilli , Olive Oil  & Fresh Coriander

For the Crushed Potatoes
1200g new potatoes
3 cloves garlic peeled
2 dried birds eye chillies crushed
A handful of fresh chopped coriander
Extra virgin olive oil
Splash of milk
Maldon sea salt to taste

  • Wash the potatoes and keep the skin on.  Cut into equal-sized pieces and boil in salted water with the 2 cloves of garlic  until soft.
  • Drain the potatoes and garlic and put them back into the saucepan.  Add the splash of milk, the crushed bird’s eye chillies, sea salt, coriander and a couple of generous glugs of extra virgin olive oil.  Use a masher to crush the potatoes and mix everything together keeping it coarse with chunks of potato.


Bon appetit!