Seared cod with mediterranean vegetables recipe
Seared cod sits atop a Mediterranean vegetable medley of onions, courgettes and peppers in this excellent fish recipe. The sweet, subtly of the cod is really brought out by fresh basil pesto – a dish that can be on your table in under 20 minutes.
See method- Serves 2
- Takes 20 mins
- 334 calories / serving
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
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Shop ingredientsEach serving contains
- Energy
- 1395kJ 334.0kcal
- Fat
- 17g
- Saturates
- 3g
- Salt
- 1.6g
- Sugars
- 8g
of the Reference intake
Carbohydrate 11.1gProtein 33.5gFibre 4.8g
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Method
- 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.
- 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.
- 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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