Email the ingredients

Please enter a valid email address
Terms of Use. We will send you an email containing the ingredients list and method for this recipe as well as a link to access it on Tesco Real Food. This service involves no registration or subscription.
You should receive an email shortly.
Add this recipe to your binder

Please log in to add this recipe

This recipe is in your binder

Go to binder
Share this recipe

Pan-fried cod with hot tomato salsa recipe

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

Serves 4
5 mins to prepare and 10 mins to cook
230 calories / serving
Healthy
Dairy-free

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

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.