Big-batch recipe · Mediterranean
Baked cod with tomatoes, olives and capers
4 portions, about 38 g of protein in each. 15 minutes of hands-on work and 45 min of cooking.
Where it sits in the week
What this one is for
It is one of the four big-batch recipes on the mediterranean track. Cooked once, portioned hot, and eaten across the days that session covers.
Two portions is about 76 g of protein — our own arithmetic on the figure above, not a separate measurement. Protein targets on this site are computed against goal weight or lean mass rather than scale weight, which is the whole of Real Fuel.
Part of the mediterranean meal plan, cooked in the two-session prep schedule.
What goes in
- 4 cod fillets, 6 oz each
- 1 can (28 oz) crushed tomatoes
- 1 cup pitted green or kalamata olives
- 3 tbsp capers, drained
- 2 onions, 6 cloves garlic
- 1/3 cup olive oil, 1 tsp chilli flakes, 2 tsp dried oregano
- A bunch of basil
How
- Onion and garlic softened in the olive oil for 8 minutes, chilli and oregano stirred through for 1 minute.
- Tomatoes, olives and capers in, simmer 20 minutes until it thickens slightly and smells like the sauce rather than raw tomato.
- Cod fillets nestled into the sauce, covered, 12 to 15 minutes until the fish flakes apart easily.
- Basil torn over the top just before serving.
Keeping it: Fridge 3 days — fish is shorter-lived than the meat and poultry elsewhere on this site, and worth respecting. The sauce alone keeps 4 days if made ahead and the fish added fresh.
Nothing on this page is medical advice. It is a plan written for general strength training in healthy adults, and any condition or medication you are managing outranks it.
Doing it cheaper
Swaps that apply to this one
From the mediterranean track's budget version, filtered to the ingredients this recipe actually uses.
| Instead of | Use | Why it is worth it |
|---|---|---|
| Small bottles of olive oil | The three-litre tin | This plan uses a lot of oil. Buying it in a small bottle is the quiet way this track gets expensive. |
| Out-of-season tomatoes and peppers | Tinned tomatoes and frozen peppers | Better flavour for a stew than a pale winter tomato, at a third of the price. |
The prices behind these swaps, with sources, are in the protein-per-dollar table.
The rest of the mediterranean week
3 more big-batch recipes on this track, plus the seven-day plan they feed.