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Seared cod with mediterranean vegetables recipe

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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
10 mins to prepare and 8 mins to cook
334 calories / serving
Healthy
Dairy-free

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

If you don't have cod, try using another white fish

Each serving contains

Energy
1395kj
334kcal 17%
Fat
17g 25%
Saturates
3g 13%
Sugars
8g 9%
Salt
1.6g 27%

of the reference intake
Carbohydrate 11.1g Protein 33.5g Fibre 4.8g

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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