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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 456.7
  • Total Fat: 16.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 110.7 mg
  • Total Carbs: 37.5 g
  • Dietary Fiber: 3.2 g
  • Protein: 35.0 g

View full nutritional breakdown of Floral Roast Cod with Oven Sauteed New Potatoes calories by ingredient
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Floral Roast Cod with Oven Sauteed New Potatoes

Submitted by: CHEEKYCHOOK

Introduction

This cod dish is very colourful, hence the 'floral' name! It is delicious, but healthy and low in calories.

A complete meal, although you can add some additional vegetables to serve with it, as I do.
This cod dish is very colourful, hence the 'floral' name! It is delicious, but healthy and low in calories.

A complete meal, although you can add some additional vegetables to serve with it, as I do.

Number of Servings: 3

Ingredients

    3 Cod loin fillets, 500g (approx 15 - 200g each)
    1 Onion, meduim, chopped
    3 cloves garlic, chopped into slivers
    1 hot red chilli, deseeded and finely sliced
    1" ginger chopped into slivers
    Cherry Tomatoes, 1.5 cups
    Red pepper, 1 cup, chopped
    Handful of fresh, chopped, coriander
    3 tbsp olive oil
    500g New Notatoes, washed (not peeled), boiled for 5 mins, cooled and cut into approx 2cm cubes.

Directions

Heat the oven to 200C.

Place the cod into an oven dish, lined so overlapping, with foil. Add a tbsp of lemon juice and season the fish with some salt and pepper.

Heat 1 tbsp oil in fry pan and add onion, cook gently for a minute, add the chopped pepper and cherry tomatoes and continue to cook for another minute until they are part cooked, add garlic, ginger and chilli, cook for another 30 secs or so. Add chopped coriander. Divide the mixture equally between and placing on top of, the three fillets of cod, then put the foil up around the fish to seal it in a 'tent' of foil.

Put 1 tbsp oil into a bowl, add the cubed potato and gently toss until all the potato is covered with a film of oil. Transfer into a baking tray, season.

Place both the fish and the potatoes into the ovenand bake for approx 20 mins until fish is cooked and potatoes are nicely browned and cooked through.

To serve, place some of the potatoes on each plate, along with a piece of fish with the tomatoes and some of the cooked red pepper and onion mix ture on top.




Number of Servings: 3

Recipe submitted by SparkPeople user CHEEKYCHOOK.





TAGS:  Fish | Dinner | Fish Dinner |

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