Floral Roast Cod with Oven Sauteed New Potatoes
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
3 Cod loin fillets, 500g (approx 15 - 200g each)1 Onion, meduim, chopped3 cloves garlic, chopped into slivers1 hot red chilli, deseeded and finely sliced1" ginger chopped into sliversCherry Tomatoes, 1.5 cupsRed pepper, 1 cup, choppedHandful of fresh, chopped, coriander3 tbsp olive oil500g New Notatoes, washed (not peeled), boiled for 5 mins, cooled and cut into approx 2cm cubes.
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.
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.
Nutritional Info 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
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