Greek Cod Plaki with Roasted Potatoes, Olives and Feta
A Greek-style cod plaki — baked cod nestled into stewed tomato, onion, garlic, oregano, and olive oil — served alongside lemony roasted baby potatoes, kalamata olives, and a small crumble of feta. Cod is one of the densest natural sources of iodine; feta and salt round it as a complete iodine plate.
- Prep
- 8 min
- Cook
- 22 min
- Total
- 30 min
- Servings
- 1
Ingredients
- 1fillet (5.5 oz / 155g)cod
- 200gbaby potatoes, halved
- 100gcrushed tomato (canned)
- 1/4(35g)onion, sliced thin
- 2cloves (6g)garlic, sliced
- 1tbsp (14g)extra virgin olive oil
- 6(~25g, pitted)kalamata olives
- 25gfeta, crumbled
- 1tsp (1g)dried oregano
- 1tbsp (15g)lemon juice
- 2tbsp (8g)parsley, chopped
- 1/4tsp (1.5g)sea salt
- 1/8tspblack pepper
Instructions
- 01
Heat the oven to 425°F (220°C).
- 02
Toss the halved baby potatoes with 1/2 tbsp olive oil, half the salt, and half the dried oregano. Spread on a small sheet pan and roast 20 minutes, flipping once at minute 12.
- 03
While the potatoes roast, heat the remaining 1/2 tbsp olive oil in a small ovenproof skillet over medium heat. Add the sliced onion and cook 3 minutes until softened. Add the sliced garlic and cook 30 seconds.
- 04
Stir in the crushed tomato, the rest of the oregano, salt, and black pepper. Simmer 4 minutes.
- 05
Pat the cod fillet dry, season with salt and pepper, and nestle it into the tomato sauce. Spoon some sauce over the top and slide the skillet into the oven for 10 minutes, or until the cod flakes easily.
- 06
Remove the cod from the oven. Drizzle with lemon juice. Plate alongside the roasted potatoes. Scatter the kalamata olives and crumbled feta over and around the cod, and finish with parsley.
Nutrition (per serving)
- Calories
- 580kcal
- Protein
- 33g
- Carbs
- 42g
- Fat
- 26g
- Fiber
- 5g
- Selenium
- 45mcg
- Zinc
- 1.9mg
- Iron
- 2.6mg
- B12
- 1.5mcg
- Iodine
- 145mcg
- Sodium
- 780mg