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Pan-fried cod with hot tomato salsa recipe

Pan-fried cod with hot tomato salsa recipe

16 ratings

This pan-fried cod with warm tomato salsa is guaranteed to please fans of the classic flavours from the Mediterranean. Kalamata olives and cherry tomatoes are cooked with onions and chilli, then spooned over the fish. Perfect served with crunchy green beans. See method

  • Serves 4
  • 5 mins to prepare and 10 mins to cook
  • 230 calories / serving
  • Healthy
  • Dairy-free

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
If you don't have red onions, try using white, brown or spring onions

Each serving contains

  • 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

Method

This pan-fried cod with warm tomato salsa is guaranteed to please fans of the classic flavours from the Mediterranean. Kalamata olives and cherry tomatoes are cooked with onions and chilli, then spooned over the fish. Perfect served with crunchy green beans.

  1. 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.
  2. 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.
  3. To serve, divide the cod fillets between 4 plates, top with the tomato salsa and serve with steamed green beans or Tenderstem broccoli.

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