tomato red pepper cod

Responsibly Sourced Tomato and Red Pepper Cod

Sustainably sourced fish is often quoted by many supermarkets, after reading more about it I was thrilled to find Asda source their fish from responsible sources. Being Paleo, batter covered fish and chips are now not something I eat. However fish is certainly on the menu. I bought some cod and whipped up a sauce to smother it in. The sweetness of the red pepper and tomatoes in this sauce suit cod very well. Cod is not a “fishy” fish and incredibly versatile. Cod is a wonderful source of protein and vitamin B12

Tomato and Red Pepper Cod

Here is an easy and tasty healthy recipe that I absolutely love. You can make this sauce to serve with any fish, so if there’s no cod for sale why not try hake, or monkfish. 

Cod in a tomato and red pepper sauce
Serves 2
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
155 calories
18 g
51 g
1 g
20 g
0 g
454 g
352 g
10 g
0 g
0 g
Nutrition Facts
Serving Size
454g
Servings
2
Amount Per Serving
Calories 155
Calories from Fat 11
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 51mg
17%
Sodium 352mg
15%
Total Carbohydrates 18g
6%
Dietary Fiber 6g
23%
Sugars 10g
Protein 20g
Vitamin A
85%
Vitamin C
215%
Calcium
6%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 Large Cod Fillets
  2. 1 Red bell pepper
  3. 1 Shallot
  4. 3 large Vine Ripe Tomatoes
  5. Fresh or dried oregano
Garnish
  1. Fresh basil
  2. Lemon cut into wedges
Instructions
  1. Preheat your oven 200°C, 400°F, Gas mark 6.
Prepare the sauce first
  1. Roughly chop the red pepper, tomatoes and shallot. Place on a baking tray and roast for 20 minutes.
  2. Blitz these through a blender or food processor and add oregano.
If you don't have a blender or food processor
  1. Finely chop the red pepper, tomatoes and shallot and place in a saucepan. Bring to the boil the simmer for 20 minutes. Add the oregano after 10 minutes. You may need to add some water so keep an eye on the pan.
Now cook the cod
  1. Create a foil boat.
  2. Place the cod fillets inside and cover with the sauce.
  3. Close the foil boat leaving space at the top.
  4. Cook for 12 minutes.
  5. Open the boat and cook for a further 3 minutes.
Notes
  1. Dress with freshly chopped basil and serve with a wedge of lemon.
beta
calories
155
fat
1g
protein
20g
carbs
18g
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Inquisitive Foodie http://inquisitivefoodie.com/

tomato red pepper cod

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Enjoy!

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