Published 12th October 2026
Recipe: Prof. Tim Spector's miso cod traybake
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As delicious as it is colorful, this recipe from my new cookbook, Good Mood Food, will banish any fears you have of cooking fish.
The thickness of the fish you choose will determine the cooking time. Thinner pieces will cook in 8-10 minutes, slightly chunkier pieces of fish might need closer to 12 minutes . Watch it carefully as you don't want to overcook fish as it dries out.
Try to source your fish from a trusted supplier and ask if it has MSC certification.
Good Mood Food is publishing on October 22nd and is available for pre-order now.
Prep time 5 minutes
Cook time 20 minutes
Serves 4
Ingredients
500 g cherry tomatoes, halved
1 400g tin black beans, drained and rinsed
1 tbsp miso
3 tbsp olive oil
150 g sugar snap peas
150 g tenderstem broccoli, roughly chopped
4 skinless fillets of haddock or cod (550 g roughly)
100 ml chilli roasted red pepper dressing (recipe in Good Mood Food)
Top ups
Fresh dill
Mixed seeds
Swaps
Tofu for fish
Pollock filets for cod or haddock
Any beans for black beans
Kimchi for Chilli Roasted Red Pepper dressing
Method
Preheat the oven to 220’C/200’C fan/gas 7 and line a baking tray with baking parchment.
Mix the miso and 2 tablespoons of olive oil together, and toss with the tomatoes and black beans until thoroughly coated. Transfer to the prepared baking tray, season with a little salt and pepper and roast in the oven for 10 minutes.
Remove the tray, stir in the sugar snap peas and broccoli, coating them in the juices. Nestle the pieces of fish into the vegetables and drizzle with the remaining olive oil. Season the fish and transfer to the oven for 10-12 minutes, depending on the thickness or your fish.
When ready, drizzle the chilli roasted red pepper dressing all over and serve.
