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.
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 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.
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.
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.
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.
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.
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.
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.
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!
Cliona Keane
Serves 2
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 Recipe4.5 based on 4 review(s)
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
- 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.
- 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.
- 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.
- 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.
- 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.
DON’T FORGET TO PIN THIS BAKED COD LOIN RECIPE ON PINTEREST!
8 Comments
Lisa
08/01/2020 at 1:26 pm
Marie
18/08/2020 at 7:58 am
Barb
07/10/2020 at 11:22 pm
Cliona
08/10/2020 at 7:26 pm
Jenny
18/02/2021 at 10:42 pm
Cliona
05/04/2021 at 7:35 am
lisa
14/01/2022 at 10:44 pm
Rebecca
24/02/2023 at 10:11 pm