Amanda’s One Pot Cod

This Mediterranean flavoured cod dish is packed full of flavour.  All cooked in the same pan, it takes approximately 30 minutes from start to finish and is perfect for a light evening meal or a delicious weekend lunch.

If you can’t get, or you don’t like cod, any white fish will do as they are all similar in calories.   The dish comes in at 390 calories, so its fairly low. If you have some calories to spare Amanda recommends adding some chunks of chorizo to really get those taste buds tingling but it is hefty on calories, so make sure you add them.

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Amanda’s One Pot Cod


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  • Author: Rachel Wilcock
  • Total Time: 40 minutes
  • Yield: 2 1x

Description

Delicious, light, Mediterranean fish dish


Ingredients

Scale

200g new potatoes, cut into bite size chunks

1/2 tsp unsalted butter

1 garlic clove, sliced

1/2 tbsp olive oil

1 tbsp capers

1 tbsp tomato puree

1 tin chopped tomatoes

1 roasted red pepper (the type from a jar), chopped

Ground black pepper

2tsp fresh rosemary, chopped

Pinch of sugar (optional)

2 cod fillets (approx 130g each)


Instructions

  1. Cut 200g new potatoes into bite size chunks.
  2. Season well then sauté them (over a medium heat), in 1/2 tbsp unsalted butter for 10 minutes. (Use a shallow pan with a lid for this).
  3. Then add the garlic, olive oil, capers, tomato purée, tomatoes, red pepper, ground black pepper and 1 tsp fresh rosemary.
  4. Cook for 5 minutes. Taste it! (Add a pinch of sugar if you like).
  5. Then place 2 cod fillets on top (about 130g each).
  6. Season them well, sprinkle another tsp rosemary over the top, replace the lid and cook for 10 minutes until the cod is cooked.
  7. Squeeze half a lemon over it to finish, then serve.
  • Prep Time: 10
  • Cook Time: 30

Nutrition

  • Calories: 390

 

 

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