Nutrition Facts
Spiced cod and CauliShoots bake with tomato sauce
Amount Per Serving
Calories 900
Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 3g19%
Polyunsaturated Fat 3g
Monounsaturated Fat 9g
Cholesterol 387mg129%
Sodium 707mg31%
Potassium 4322mg123%
Carbohydrates 15g5%
Fiber 4g17%
Sugar 8g9%
Protein 164g328%
Vitamin A 809IU16%
Vitamin C 67mg81%
Calcium 209mg21%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Spiced cod and CauliShoots bake with tomato sauce
A nourishing and quick dish.
Servings: 4
Calories: 900kcal
Equipment
- Baking tray
- large cast iron frying pan
Ingredients
- 250 g CauliShoots
- 3 tbsp olive oil
- salt and pepper to taste
- 2 red onions sliced into wedges
- 250 g cherry tomatoes
- 400 g chopped tomatoes
- handful of green olives halved
- 4 skinless cod fillets
- 1 tbsp harissa paste
Method
- Preheat the oven to 200℃.
- Toss the CauliShoots with 1 tbsp of the olive oil and some seasoning. Spread out on a baking tray and put into the oven for 15 minutes.
- Heat the rest of the oil in a large cast iron frying pan on a medium heat. Fry the red onions until soft. Add the cherry tomatoes and fry for five minutes until soft and bursting. Add the chopped tomatoes, seasoning and olives and cook for a final five minutes for the flavours to combine.
- Meanwhile rub the cod fillets with the harissa paste and seasoning until well coated. Nestle them and the roasted CauliShoots into the tomato sauce and place into the oven. Cook for 15 minutes and serve.
Nutrition
Calories: 900kcal | Carbohydrates: 15g | Protein: 164g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Cholesterol: 387mg | Sodium: 707mg | Potassium: 4322mg | Fiber: 4g | Sugar: 8g | Vitamin A: 809IU | Vitamin C: 67mg | Calcium: 209mg | Iron: 5mg