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Seared cod with mediterranean vegetables recipe

Seared cod with mediterranean vegetables recipe

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  • Serves 2
  • 10 mins to prepare and 8 mins to cook
  • 334 calories / serving
  • Healthy

Ingredients

  • 350g skinless and boneless cod loins
  • 2 tbsp olive oil
  • 1 medium red onion, peeled and cut into 12 wedges
  • 1 red pepper, deseeded and cut into roughly 3cm chunks
  • 1 medium courgette, halved lengthways and thickly sliced
  • ½tsp dried thyme
  • 2 big pinches dried rosemary
  • ½tsp flaked sea salt
  • 2tbsp pesto with fresh basil
  • freshly ground black pepper

Each serving contains

  • Energy

    1395kj
    334kcal     17%

  • Fat

    17g 25%

  • Saturates

    3g 13%

  • Sugars

    8g 9%

  • Salt

    1.6g 27%

of the reference intake
Carbohydrate 11.1g Protein 33.5g Fibre 4.8g

Method

  1. Cut the cod loins in half and put in a large bowl. Add the thyme, rosemary, salt and plenty of freshly ground black pepper. Toss until the cod is lightly coated. Pour over 1 tbsp of the oil and toss again.
  2. Place a large nonstick frying pan over a medium-high heat. Add the cod and fry it for about 2 ½ minutes on each side until just cooked. (Don’t overcook the fish or it will begin to flake apart.) Transfer the cod to a warm plate and cover loosely with foil.
  3. Return the pan to the heat and add the remaining oil, the onion wedges, pepper and courgette pieces. Stir-fry for 5 minutes until the vegetables are softened and lightly browned. Return the cod fillets to the pan and heat through for a minute or so. Spoon over the pesto sauce and serve immediately.

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