If you are looking for a dish that is going to be quick and easy, light and healthy, then this fantastic Cod and Capers pasta is just the thing.
2 frozen cod fillets
140g whole wheat Penne pasta
250g Cherry Tomatoes
2 tbsp. Olive Oil
Preheat your over to 200 degrees. Add your cod fillets and cherry tomatoes to a baking dish, uncovered, and put in the oven for 25 minutes. No need for oil – the fish oil will roast the tomatoes nicely.
Meanwhile, put your pasta in a pan of boiling water, cover and boil for around 10-11 minutes or until the perfect texture. If you haven’t heard of al-dente then now is the time for you to learn this handy term. It basically refers to a texture that is not too soft, and not too hard. It allows you to bite the pasta and feel a very slight crunch to it. This is what the Italians believe to be the perfect texture for pasta, and who are we to argue with the Italians about pasta? It’s like them trying to tell us how to cook a Yorkshire pudding!
Once your pasta is done, drain it, stir in the olive oil and put it to one side, ready for the fish.
Top tip here: use the boiling pasta water on your driveway or garden to kill weeds. It does a very fine job of not just killing them, but also preventing them from growing back. This will save you money on weed killer, but can also stop you from having to use chemicals – so you will be doing your bit for the environment too.
Once your fish is ready, mix the capers, cod, spinach and tomatoes in with the pasta – and that’s it! That really is it. A super healthy, really quick and easy – and very tasty dish for less than £1 per person.
If you think you can beat it, why not let us know. What alternative ingredients would you use to make it better or just as a variation on this delicious dish. Perhaps some chicken instead of cod for those who are not massive fish fans, and perhaps some grated parmesan on top to finish the dish off. You could also add any other roasted vegetables in that you want – including red onion, courgette, pepper, sweetcorn, mushrooms – and roasted garlic will always make a pasta dish tasty.
So whether you want to keep it basic, or you want to jazz it up a bit and make it into your own creation, this pasta dish and any variation of it that you can think of will make the perfect, quick and easy, budget friendly dinner, for all the family.