Tomato & Basil Baked Cod Loin Recipe - syn free Slimming World fish dinner recipe

Tomato & Basil Baked Cod Loin

Cod is a a healthy, low fat and really versatile ingredient and this Tomato & Basil Baked Cod Loin is a quick and easy way to cook it. 

Tomato & Basil Baked Cod Loin Recipe - syn free Slimming World fish dinner recipe

If you want a simple way to cook with cod that still packs a tonne of flavour and nutritional value then this recipe is perfect. Made with cod loin, which is a tick and meaty piece of fish, it is the perfect way to get some healthy omega-3 rich fish into your menu. Plus, the whole dish is super low fat and packed with veg too! 

Tomato & Basil Baked Cod Loin Recipe - syn free Slimming World fish dinner recipe

Tomato & Basil Baked Cod Loin on Slimming World 

This recipe for Tomato & Basil Baked Cod Loin is a delicious Slimming World menu choice as it is totally syn free, and packs in a shed load of healthy, filling speed food. Fish is a great choice for anyone following Slimming World, and a cut like cod loin is perfect as it’s chunky enough to fill you up whilst being super lean and low fat. 

Tomato & Basil Baked Cod Loin Recipe - syn free Slimming World fish dinner recipe

If you like the look of this succulent baked cod loin then you’ll also love the other Slimming World fish recipes that I’ve created, such as this Syn Free Fish & Chips Fakeaway, or my Syn Free Fish Pie

This Tomato & Basil Baked Cod is perfect if you’re doing an SP day, as it’s super low carb and filling. You can also enjoy it on a normal ‘Extra Easy’ day, and it works perfectly with some creamy syn free mashed potato

Tomato & Basil Baked Cod Loin Recipe - syn free Slimming World fish dinner recipe

A Gluten & Dairy Free Dinner Recipe

Not only is this gorgeous fish recipe totally syn free on Slimming World, but you can enjoy Tomato & Basil Baked Cod Loin if you have a gluten or dairy free diet. This makes it a perfect healthy meal option for just about anyone who eats fish! Cooking with simple, fresh and delicious ingredients ensures that you’re creating recipes at home that everyone can enjoy. 

Tomato & Basil Baked Cod Loin Recipe - syn free Slimming World fish dinner recipe

Step By Step Photo Instructions

Cooking this Tomato & Basil Baked Cod Loin couldn’t be any easier! You simply create a fresh and chunky tomato sauce which infuses your juicy cod loins with loads of flavour as they cook. The best part? It’s all ready in just 30 minutes. 

Step One

Fry half of your punnet of cherry tomatoes (cut into quarters) along with your finely diced onion and garlic using low calorie cooking spray until the tomatoes reduce and begin to make a sauce. 

Tomato & Basil Baked Cod Loin Recipe - syn free Slimming World fish dinner recipe

Step Two

Add 300ml of water, lemon juice and the rest of your cherry tomatoes (cut into halves) into the pan, along with your basil (keeping a few leaves for garnish). Season with salt and pepper to your taste and reduce the heat. 

Simmer until your sauce thickens but remove from the heat before the halved tomatoes reduce completely to get a chunky consistency.

Tomato & Basil Baked Cod Loin Recipe - syn free Slimming World fish dinner recipe 

Step Three

Once you’re happy with the seasoning and consistency of your sauce, tip it into a small baking dish and place your cod loins in the middle. 

Season them with salt and pepper and top with the rest of your basil. 

Tomato & Basil Baked Cod Loin Recipe - syn free Slimming World fish dinner recipe

Step Four

Bake at 180 degrees for 15 minutes or until your cod is just cooked through. You don’t want to over cook your cod as it will dry out. 

Tomato & Basil Baked Cod Loin Recipe - syn free Slimming World fish dinner recipe

I love seeing when people make my recipes! So if you do make this recipe for Tomato & Basil Baked Cod Loin then you can email it to me or share it on Facebook and Instagram tagging @basementbakehouse on Facebook or @basementbakehouse_sw on Instagram! I’d also love it if you shared your baking in my Facebook group too, you can join here if you haven’t already.

Tomato & Basil Baked Cod Loin – Recipe Card

If you love the look of this syn free fish dinner, then give it a go and let me know in the comments below! 

Serves 2

Tomato & Basil Baked Cod Loin

A simple, flavoursome recipe for baked cod loin with a chunky tomato and basil sauce. Syn free on Slimming World, low fat and low carb + it's dairy and gluten free!

10 minPrep Time

20 minCook Time

30 minTotal Time

Save RecipeSave Recipe

Ingredients

  • 2x Cod Loin Pieces
  • 1x Punnet Cherry Tomatoes
  • 2x Cloves Garlic (minced)
  • 1x White Onion (finely diced)
  • 1/2 Lemon (juice only)
  • Salt & Pepper (to taste)
  • 15g Fresh Basil (plus extra for garnish)

Instructions

  1. Fry half of your punnet of cherry tomatoes (cut into quarters) along with your finely diced onion and garlic using low calorie cooking spray until the tomatoes reduce and begin to make a sauce. 
  2. Add 300ml of water, lemon juice and the rest of your cherry tomatoes (cut into halves) into the pan, along with your basil (keeping a few leaves for garnish).
  3. Season with salt and pepper to your taste and reduce the heat. 
  4. Simmer until your sauce thickens but remove from the heat before the halved tomatoes reduce completely to get a chunky consistency. 
  5. Once you're happy with the seasoning and consistency of your sauce, tip it into a small baking dish and place your cod loins in the middle. 
  6. Season them with salt and pepper and top with the rest of your basil. 
  7. Bake at 180 degrees for 15 minutes or until your cod is just cooked through. You don't want to over cook your cod as it will dry out.
  8. Serve with creamy mashed potato and veg!  

Notes

Serves two.

Syn free on Slimming World. Syn values correct at time of writing.

This recipe is owned by Basement Bakehouse and is subject to copyright laws. Please do not replicate or copy the recipe, instructions or blog post in any way.

Tags

Diet
pescetarian
paleo
Slimming World
Allergy
gluten free
dairy free
egg free
soy free
wheat free
treenut free
sesame free
mustard free
Courses
Dinner
7.8.1.2
227
https://basementbakehouse.com/2019/05/tomato-basil-baked-cod-loin/

DON’T FORGET TO PIN THIS BAKED COD LOIN RECIPE ON PINTEREST!

Tomato & Basil Baked Cod Loin Recipe - syn free Slimming World fish dinner recipe

 


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