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.
Ingredients
Mediterranean cod with vegetables
- 700g of cod , boned and skinned
- 2 tbsp of olive oil
- 1 large red onion, peeled and cut into wedges
- 4 tomatoes , cut into quarters
- 1 red pepper , deseeded and cut into chunky wedges
- 1 yellow pepper , deseeded and cut into chunky wedges
- 2 courgettes , cut into slices
- 1 tbsp of rosemary leaves , roughly chopped
- 1 tbsp of thyme leaves , roughly chopped
- 2 tbsp of red pesto
- sea salt , to taste
- black pepper , to taste
Method
1
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
2
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
3
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
4
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
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Mediterranean cod with vegetables
