Cod & anchovy bake

With this healthy all-in-one recipe made with anchovies, tomatoes, spinach, and red pepper, you can get your weekly serving of white fish. It gives you four of your daily five.

Ingredients

• 1 large or 2 medium potatoes, sliced into 5mm-thick rounds (about 280g)
• 1 tbsp thyme leaves
• 1 onion, thinly sliced (about 160g)
• 10g anchovies, finely chopped
• 1 red pepper, quartered, deseeded and sliced
• 1 tbsp olive or rapeseed oil
• 2 large tomatoes, roughly chopped (about 250g)
• ½ tsp vegetable bouillon powder
• 1 tsp white wine vinegar
• 1 garlic clove, finely grated
• 25g cheddar, finely grated
• 2 skinless, boneless cod loins (280g)
• 250g baby spinach, wilted, to serve

Method

For 5–7 minutes, boil the potatoes and onions in water. Drain the pasta, then mix it gently with the thyme, anchovies, and black pepper.

While that is going on, heat the oil in a pan and cook the pepper for 5 minutes with the lid on. Add the tomatoes, vinegar, bouillon, and garlic, and continue cooking, uncovered, for another 8 to 10 minutes, until the tomatoes have softened. You don't want this to be too wet, so keep cooking if necessary until any extra liquid is gone.

The oven should be heated to 200C/180C fan/gas 6. Layer the cod loins, tomato mixture, and potato and onion mixture in a shallow oven-safe dish in an even way. Put on top of the cheese. Bake for 30 minutes, or until the fish is flaking but still moist and the cheese is golden. Serve with a side of spinach.

Information

Potatoes :

In most places, potatoes are an important part of the diet. Because they can grow in any kind of soil and climate. Potatoes are eaten in many places and by many different kinds of people.

People grow many different kinds of potatoes, such as red potatoes, white potatoes, and sweet potatoes. Different kinds also have purple or green skin and yellow flesh. There are also types with anthocyanins, which are antioxidants that protect against certain cancers, or carotenoids, which give them their deep orange color.

Breeders use advanced techniques like cloning to make more plants from an existing plant. This has led to the creation of many new types of potatoes.

The potato plant has changed over time because it needs to adapt to changes in climate and the unique conditions of each place where it is grown so that it can survive the winter.

 Thyme leaves :

In the Mediterranean region, thyme leaves grow in large numbers on the sides of hills. The fresh leaves and subtle anise flavor of thyme are a sign of this area.

Thyme is not only used in cooking, but also as a medicine to treat stomach problems and other health problems. Ancient Egyptians also used thyme to make perfumes called myrrh and aloe.

Oilseed :

People often cook with rapeseed oil. The oil has a lot of polyunsaturated fatty acids and a lot of oleic acids.

Rapeseed oil has been used for hundreds of years, and since then, it has kept getting better.

 Rapeseed oil is a common cooking oil today because it doesn't oxidize or go bad quickly.

The Canadian Association of Oilseed Processors Canada (CASPC) has started using this technology for rapeseed processors to improve process efficiency and profitability at the operational level.