Mediterranean Cod Recipe
This quick and easy cod is bursting with Mediterranean flavour, its low in calories and low in carbs, serve it with some boiled new potatoes for a filling low cal meal.
- Recipe makes: 4 servings
- Prep time:
25 mins - Cook time: 15 mins
- Calories: 250
per serving
Ingredients
- 15ml olive oil
- 30g onion
- 340g tomatoes
- 681g skinless cod fillets
- 40g olives
- ¼ medium red pepper
- 125ml dry white wine
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Method
Preheat oven to 180°C / Gas Mark 4 / 350°F
- Peel and chop the onion. Deseed and chop the pepper, slice the olives.
- Chop the tomatoes.
- Fry the onion, olives and pepper in the oil for 5 minutes.
- Add the tomatoes, wine, season to taste and simmer gently for 20 minutes.
- Place the cod fillets in a casserole dish and spoon over the sauce.
- Bake for 10-15 minutes, until fish flakes easily when tested with a fork.
Serve with French beans and potatoes.
Calories (kcal) | 250 |
Carbohydrate (g) | 4.7 |
Fat (g) | 7.9 |
Protein (g) | 31.4 |
Fibre (g) | 2.2 |
Alcohol (g) | 2.7 |
Fruit & Veg | 1.5 |
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