OurGLP1

Dinner recipe

Mediterranean cod traybake with lemon-herb yoghurt

Flaky cod roasted over a colourful tray of peppers, courgette and tomatoes, finished with a cool lemon-herb yoghurt.

Under 400 caloriesHigh proteinOne trayMediterranean
Two cod fillets on a colourful Mediterranean vegetable tray with lemon-herb yoghurt
Prep15 min
Cook30 min
Total45 min
Makes2 servings
LevelEasy
By OurGLP1 Editorial TeamDevelopment recipe — kitchen testing recommended before deployment

At a glance

Nutrition per serving

Estimated values for 1 of 2 servings.

Calories373kcal
Protein40g
Carbohydrate35g
Sugar13g
Fibre7g
Fat9g

Nutrition is an estimate calculated from generic ingredient values and shown per serving when the recipe makes two servings. Fish size, brands and the amount of oil left in the tray will change the result.

Prepare

Ingredients

Scale recipe
Cod, peppers, courgette, tomatoes, onion, chickpeas, olives, yoghurt, lemon and herbs arranged on a pale worktop
Everything measured before cooking keeps the steps calm and clear.

Contains: Fish, Milk. Always check individual product labels.

Cook along

Step-by-step method

  1. 1

    Heat the oven and prepare

    Heat the oven to 210°C conventional or 190°C fan. Pat the cod dry and keep it chilled while you slice the peppers, courgette and onion into similar-sized pieces.

  2. 2

    Start the vegetable tray

    Put the peppers, courgette, tomatoes, onion, chickpeas and olives in a large roasting dish. Toss with the olive oil, half the oregano and plenty of black pepper, then spread into one layer.

  3. 3

    Roast until beginning to soften

    Roast the vegetables for 15 minutes. Remove the tray carefully and turn the vegetables so the tomatoes and peppers colour evenly.

    Peppers, courgette, tomatoes, onion, chickpeas and olives part-roasted in a ceramic tray
    The tomatoes should just begin to wrinkle and the edges of the peppers should show a little colour.
  4. 4

    Add the cod

    Nestle the two cod fillets on top of the vegetables. Season with the remaining oregano, half the lemon zest, black pepper and a very small pinch of salt if wanted.

    Two seasoned raw cod fillets placed over part-roasted Mediterranean vegetables
    Sit the fish above the vegetables rather than burying it, so the hot air can cook it evenly.
  5. 5

    Bake until just cooked

    Return the tray to the oven for 12–15 minutes, depending on the thickness of the fillets. The cod should be opaque throughout and separate easily into moist flakes at its thickest point.

    Cooked cod flaking under a fork among roasted Mediterranean vegetables
    Check the thickest piece first. If using a thermometer, fish should reach 63°C in the centre.
  6. 6

    Mix the yoghurt and serve

    Stir the yoghurt with the garlic, parsley, remaining lemon zest and 1 teaspoon of lemon juice. Divide the traybake between two plates and spoon the cool yoghurt alongside.

Optional portion idea

A smaller starting portion

Begin with half a cod fillet and a smaller spoonful of vegetables, keeping the yoghurt on the side. Refrigerate the remainder promptly for another meal.

Keep it well

Storage

Cool leftovers promptly and refrigerate in a covered container for up to 1 day, keeping the yoghurt separate. Reheat the fish and vegetables until piping hot throughout and do not reheat more than once.

Useful swaps

  • Use another firm white fish of similar thickness and adjust the cooking time as needed.
  • Swap chickpeas for cannellini beans, keeping the drained weight the same.
  • Choose a lactose-free Greek-style yoghurt if required and check every product label.

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