After the hearty comfort of roast chicken, let’s take things to the coast with a fresh and Mediterranean-inspired option. This Baked Cod with Tomato, Olive & Caper Medley is light, tangy, and absolutely brimming with nutrients that support skin vitality and collagen production.
It’s a no-fuss, one-dish recipe: throw everything in the oven, let it bubble and roast, and you’re rewarded with a solo-sized dinner that feels restaurant-worthy.
Why This Recipe Supports Collagen & Skin Health
- Cod (or any white fish, like hoki or barramundi in Aussie supermarkets) → Lean protein with glycine and proline, key amino acids for collagen.
- Tomatoes → Rich in vitamin C and lycopene, protecting collagen from oxidative stress.
- Olives → Provide vitamin E and healthy fats to support skin elasticity.
- Capers → Antioxidant boost with a flavour punch.
- Olive oil → Enhances absorption of skin-loving nutrients.
Ingredients (Serves 1)
- 150 g cod fillet (or hoki/barramundi, skinless)
- ½ cup cherry tomatoes, halved
- 2 tbsp olives, sliced (black or green)
- 1 tsp capers, rinsed
- 1 tsp olive oil
- ½ garlic clove, finely chopped
- Pinch of salt & pepper
- Fresh parsley or basil, for garnish (optional)
Method
- Preheat oven: 200°C (fan-forced).
- Prep tray: Place fish fillet in a small oven-safe dish. Scatter cherry tomatoes, olives, capers, and garlic around it.
- Season: Drizzle with olive oil, season with salt and pepper.
- Bake: Roast for 15–18 minutes, or until fish flakes easily with a fork.
- Serve: Garnish with fresh parsley or basil.
Nutritional Highlights (Approx. per serve)
- Calories: ~280 kcal
- Protein: 28 g
- Fibre: 3 g
- Vitamin C: ~25 mg
- Vitamin E: 15% daily needs
- Collagen-friendly combo: Lean protein + vitamin C + vitamin E = collagen synthesis + protection against breakdown.
Reheating & Storage Tips
- Best eaten fresh, as fish can dry out.
- If storing: cool, refrigerate in an airtight container, and eat within 24 hours.
- Reheat gently in the oven (160°C, 8–10 mins) with a splash of water or broth to keep moist.
Final Word
This dish is proof that solo cooking can be both ridiculously easy and deeply nourishing. With flaky white fish, juicy tomatoes, and briny olives, it’s a Mediterranean hug for your skin and your tastebuds.
