Sublime Cod & LimeSublime Cod & Lime!

This recipe is perfect as a lower calorie main meal and can easily be coupled with broccoli and cauliflower to provide a great balanced meal.

The recipe below is based on making 2 servings.

 

 

 

 

Ingredients for Sublime Cod & Lime:

  • 2 x Cod loin 175g.
  • Grated zest and juice of 1 lime (keep separate from each other).
  • Salt and pepper.
  • 1/2 of red onion finely chopped.
  • 20 cherry tomatoes.
  • 2 x cloves of garlic peeled and crushed.
  • Handful of fresh basil.
  • Teaspoon of olive oil.

Method for Sublime Cod & Lime:

  • Pre-heat oven to 200°C
  • Pre warm serving plates
  • Chop basil into large pieces
  • Peel and crush garlic
  • Chop 1/2 of red onion finely
  • Place cod in oven proof dish (with a lid)
  • Pour lime juice over cod
  • Sprinkle cod with lime zest
  • Season with salt and pepper as required
  • Cover dish with lid and cook in middle of medium oven (200°C) for 18 minutes
  • In a large frying pan saute onion in a teaspoon of olive oil until soft
  • Cut cherry tomatoes in half and add to the onions
  • Crush garlic and add to onion and tomato mix, stirring whilst cooking
  • Season with salt and pepper as required
  • When fully softened, add basil to onion, tomato and garlic mix – stir until basil is wilted
  • When fish is fully cooked (it should be firm but easily flaked) – put onto warmed plates
  • Serve tomato mixture over the top of the cod
  • Serve with vegetables:- broccoli (100g) and cauliflower (100g)

Calories & Macros for Sublime Cod & Lime:

Based on the ingredients above each serving will provide:-

Calories: 254

Protein : 37 grams

Fat : 7 grams

Carbohydrate : 7 grams

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