Pan-fried cod with hot tomato salsa recipe

  • Serves 4
  • 5 mins to prepare and 10 mins to cook
  • 230 calories / serving
  • Healthy
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Pan fried cod with hot Mediterranean tomato salsa HERO

To make the salsa, heat the olive oil in a large frying pan, add the onion and fry over a medium heat until softened but not coloured. Add the chilli and garlic and fry for another minute. Stir in the tomatoes and olives and warm through for 1 minute. Remove from the heat, stir in the basil and season.

Dust the cod fillets in the flour and shake off the excess. Heat the olive oil in a large frying pan, add the fillets, skin-side down, and fry for 3-4 minutes, turn over and fry for another 2-3 minutes or until the cod is opaque and the skin is golden and crisp.

To serve, divide the cod fillets between 4 plates, top with the tomato salsa and serve with steamed green beans or Tenderstem broccoli.

  • Ingredients

  • 2tbsp olive oil
  • 1 red onion, finely sliced
  • ½ long red chilli, deseeded, finely chopped
  • 2 garlic cloves, finely chopped
  • 200g (7oz) mixed red and yellow cherry tomatoes, quartered
  • 50g (2oz) pitted Kalamata olives, chopped
  • 2tbsp basil leaves
  • 4 x 200g cod fillets
  • 2tbsp plain flour
  • 1tbsp olive oil
  • ½ lemon
  • fine green beans
  • Energy 960kj 230kcal 12%
  • Fat 10g 14%
  • Saturates 2g 10%
  • Sugars 5g 6%
  • Salt 0.1g <1%

of the reference intake
Carbohydrate 13.5g Protein 22.5g Fibre 3.6g


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