Mediterranean cod with vegetables

For a healthy and tasty dinner try Karen's colourful Mediterranean cod recipe, which contains just 335 calories per serving and provides two of your five a day.

First published in 2015

When I am trying to eat more healthily, with less calories as well as less salt and fat in my diet, I invariably turn to fish and seafood as my main choice of protein. In particular, a firm white meaty fish such as haddock, pollock, hake or cod. Fish is high in Omega 3 oils, which are essential for a heathy heart, and is the original “fast food” with most recipes being prepared, cooked and on the table in under half an hour.

This recipe Mediterranean Cod with Herbs and Vegetables is a firm family favourite, and comes in at a very healthy and low 335 calories per serving, as well as being low in salt and high in healthy oils. It’s a simple recipe that is a meal in one, with all the vegetables being cooked alongside the fish, also providing two of your five-a-day allowance too..

The recipe looks attractive and if you want to boost your five-a-day even more, then why not serve the fish with a big bowl of salad leaves on the side for extra crunch and colour.

I have suggested pan-frying the fish and vegetables in the preparation of this recipe, but, I have also baked this dish before when time wasn't an issue - it takes an extra 15 minutes to bake, but baking can be a great alternative way of cooking the recipe if you don’t have time to stand over a pan on the hob top.




Mediterranean cod with vegetables


While you are preparing the vegetables, place the cod fillets in a large bowl and add 1 tablespoon olive oil, the herbs, salt and pepper. Mix well and allow to marinade in the herbal oil
Add the remaining oil to a large frying pan and fry the vegetables until they are just cooked and still have a bite to them, about 8 to 10 minutes. Push the cooked vegetables to one side of the pan (or place them in a bowl, cover and keep warm in the oven) and add the cod to the pan
Fry the cod for 2 to 3 minutes on each side until the fish is cooked and it just starts to flake - do not overcook as it will become too dry. Serve the cod immediately on warmed plates with the vegetables and a drizzle of red pesto over the top of each piece of cod
To oven bake, place the vegetables in a large tray and bake at 200C/gas mark 6 for 15 to 20 minutes. Remove the vegetables from the oven and sit the cod steaks on top of the vegetables, cover with foil and cook for a further 10 to 15 minutes until the cod is cooked. Serve as before

Karen Burns-Booth is a freelance food & travel writer, recipe developer and food stylist with a passion for local, seasonal ingredients.

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