{"id":6440,"date":"2019-06-05T12:26:29","date_gmt":"2019-06-05T12:26:29","guid":{"rendered":"https:\/\/www.whatfionaeats.com\/?p=6440"},"modified":"2019-11-21T17:09:08","modified_gmt":"2019-11-21T17:09:08","slug":"one-pan-harissa-baked-cod-with-mediterranean-vegetables","status":"publish","type":"post","link":"https:\/\/www.whatfionaeats.com\/?p=6440","title":{"rendered":"One pan harissa baked Cod with mediterranean vegetables"},"content":{"rendered":"

A super easy mid week tea and a great one to make for friends. This one pot dish isn’t just saving the washing up it’s a great way to sneak in loads of veg into one meal. You don’t have to use the exact veg I use – if you have some bits in the fridge the are looking a bit sad and need to be used, feel free to bang them in here too. \u00a0You will need a pan that can be used both on the hob and is oven proof. I love my cast iron casserole dish that has a lid (TK max special buy *winning*)<\/span><\/p>\n

 <\/p>\n

Serves 4\u00a0<\/em><\/span><\/p>\n

Ingredients<\/h3><\/p>\n
    \n
  • 4 cod fillets (or 1 big one divided into 4)<\/span><\/li>\n
  • 2 courgettes (chopped into bitesized chunks)\u00a0<\/span><\/li>\n
  • 1 aubergine (chopped into bitesized chunks)\u00a0<\/span><\/li>\n
  • 2 garlic cloves (minced)\u00a0<\/span><\/li>\n
  • 1 punnet cherry tomatoes (about 12)<\/span><\/li>\n
  • Handful of fresh basil (chopped) plus extra for serving\u00a0<\/span><\/li>\n
  • Handful of fresh parsley (chopped) plus extra for serving\u00a0<\/span><\/li>\n
  • 2 teaspoons of rose harissa\u00a0<\/span><\/li>\n
  • 1 tablespoon of tomato puree\u00a0<\/span><\/li>\n
  • 1 white onion (finely chopped)\u00a0<\/span><\/li>\n
  • 1 tin of plum tomatoes\u00a0<\/span><\/li>\n
  • 1 teaspoon of dried oregano\u00a0<\/span><\/li>\n
  • 4 tablespoons (15 or so) black pitted olives\u00a0<\/span><\/li>\n
  • Salt and pepper to taste\u00a0<\/span><\/li>\n
  • Tablespoon of olive oil<\/span><\/li>\n<\/ul>\n

    To serve : veg like broccoli \/ kale\/ asparagus\/ roasted baby potatoes\u00a0<\/span><\/em><\/p>\n

    <\/div>\n\n

     <\/p>\n

    Directions<\/h3><\/span><\/p>\n
      \n
    1. Turn your oven to 180′. Heat the oil in your pan on a medium heat and cook your onions till soft. Add in the harissa, oregano, parsley, basil and garlic and cook for another 2 minuets. Tip in the courgettes, cherry tomatoes, olives & aubergine and cook for another 10 minuets. Stirring the pot every few minuets so the harissa is coating everything. After 10 minuets add in the tomato puree and stir. Cook or another minuet or so then tip in the plum tomatoes. Fill the empty tin half way with tap water and tip this water into the pan. Bring to the boil and then bring down to a simmer. Using the back of a wooden spoon break up the plum tomatoes. Pop the lid on your pan and cook for about 20 minuets. After 15 minuets, remove the lid to let your sauce thicken up slightly.\u00a0<\/span><\/li>\n
    2. When your sauce is cooked remove from the heat and season to taste. Place your cod fillets into the pan, place the lid back on and cook in the oven for 15 minuets until the cod is cooked. Sprinkle with your reserved parsley and basil before serving with your chosen veg.<\/span><\/li>\n<\/ol>\n

      <\/div>\n<\/span><\/p>\n

       <\/p>\n

      Enjoy!\u00a0<\/span><\/p>\n

      Fi x\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

      A super easy mid week tea and a great one to make for friends. This one pot dish isn’t just saving the washing up it’s a great way to sneak in loads of veg into one meal. You don’t have to use the exact veg I use – if you […]<\/p>\n","protected":false},"author":1,"featured_media":6449,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"sharing_disabled":false,"spay_email":"","jetpack_publicize_message":""},"categories":[46],"tags":[],"jetpack_featured_media_url":"https:\/\/www.whatfionaeats.com\/wp-content\/uploads\/2019\/05\/IMG_6591.jpg","jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/parMdm-1FS","_links":{"self":[{"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=\/wp\/v2\/posts\/6440"}],"collection":[{"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6440"}],"version-history":[{"count":1,"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=\/wp\/v2\/posts\/6440\/revisions"}],"predecessor-version":[{"id":6445,"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=\/wp\/v2\/posts\/6440\/revisions\/6445"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=\/wp\/v2\/media\/6449"}],"wp:attachment":[{"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6440"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6440"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.whatfionaeats.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6440"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}