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Weekdays 9am

Charlene Ashong's healthy Italian cod

Looking for the perfect fish supper? Follow Charlene Ashong's healthy cod dish that’s quick, easy, and great for all the family.

Serves: 4Prep: 10 minutesCook: 25 minutes

Ingredients:4-6 skinless cod fillets (frozen or fresh)25g finely chopped red onionExtra virgin olive oilHandful baby plum tomatoes, sliced1 green chilli, finely chopped (reserve a little for garnish)1 lime, halvedHalf of a large cucumber, cubed40g leeks, chopped30g kale2-3 parsley sprigs(reserving a few small sprigs for garnish)Garlic salt/salt/pepper to season

Method:1. Preheat the oven to 160C/gas 3.2. Clean the fish and place it in a baking dish. Sprinkle over the onion, oil, tomato, chilli, and seasoning. Squeeze over half the lime.3. Rub the marinade all over the fish, bake in the oven for 20minutes. (Check on the fish during this time and give it a little shake).4. Blend the cucumber, leeks, kale, parsley and remaining half of lime together until smooth.5. Pour half the mix into a pan and add 3 tablespoons of hot water. Add seasoning and leave to simmer gently.6. When the fish is ready, add the remaining green mix to the pan, heat for 2 minutes and serve immediately.7. Serve by pouring green broth mix into serving bowls. Place the fish and a few tomatoes carefully on top. Sprinkle with a little extra chopped chilli and a sprig of fresh parsley. Drizzle with extra virgin olive oil. It can be served with wholemeal rolls or pitta bread.

Tips:This is a high protein dish that packs in 2 of your 5 a day.Green broth mix can be frozen and used as a base for other soups.Try using other fish too.

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Weekdays 9am