Spicy Cod with Plum Tomatoes
DinnerChilli and cod get on like a house on fire in this quick and tasty recipe. Spicy cod is one of our lightest meals on the menu.
Calories261kcal
Carbs13.3g
Protein29.7g
Fats9.9g
For Exercise DayPerformance Benefits
This recipe is low in calories and a great source of protein, making it great for days when you are not very physically active.
Health Benefits
cod is a great source of omega-3 fatty acids and vitamin a.
Expert Tips
serve with some potatoes on days when calorie requirements are higher.
Equipment
- Large pan
Ingredients
- 450 g Cod (4 pieces)
- 1 Tin of tomatoes
- 1 Celery (chopped)
- 1 Red bell pepper (chopped)
- 1 Yellow bell pepper
- 1 handful Baby spinach
- 80 g Piccolo tomatoes
- 1 handful Dill (fresh)
- 2 tbsp Extra virgin olive oil
- 1 tsp Salt
- 1 tsp Ground pepper
- 1 tsp Oregano
- 1 Lemon (juice of one lemon)
Instructions
- In a large pan over medium heat, cook the chopped onion and garlic in olive oil for 5 minutes, season with salt and pepper. Add canned plum tomato, celery, fresh piccolo tomatoes, spinach, and a little water, cook for 2-3 minutes.
- Add in peppers then stir well and cook for 10 minutes.
- Prepare fish, season with salt and pepper. Place fish into spinach, tomato stewing mixture. Cover pan and cook for 10 minutes.
- Before removing from heat, finish with fresh dill, more fresh oregano, lemon juice, and a drizzle of olive oil on top.
- Serve immediately.
Notes
1 portion of "Spicy Cod with Plum Tomatoes" is equivalent to 536g.
Nutrition
Serving: 1servingCalories: 261kcalCarbohydrates: 13.3gProtein: 29.7gFat: 9.9gSaturated Fat: 1.5gPolyunsaturated Fat: 1.1gMonounsaturated Fat: 6.4gCholesterol: 78mgSodium: 434mgPotassium: 1362mgFiber: 5.4gSugar: 12.8gVitamin A: 316ugVitamin C: 178mgCalcium: 97mgIron: 2.2mg
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