-
-
Add this recipe to your binder
This recipe is in your binder
-
Pan-fried cod with hot tomato salsa recipe
- 1 star
- 2 star
- 3 star
- 4 star
- 5 star
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
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.
- 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.