Baked cod with homemade tomato salsa

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Baked cod with homemade tomato salsa

An easy way to eat fresh fish

25 minutes

Serves 2

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

Non-oily fish are low in fat and calories, and taste delicious with this fresh, colourful salsa. A good way to start cutting down on red meat!

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

Non-oily fish are low in fat and calories, and taste delicious with this fresh, colourful salsa. A good way to start cutting down on red meat!

Ingredients

  • 2 fillets cod (about 120g each)
  • Freshly ground black pepper, to taste
  • 160g fine green beans, trimmed and steamed
  • 200g new potatoes, steamed
  • 10 cherry tomatoes, finely diced
  • 1 red chilli, finely diced (deseeded for a milder taste)
  • 1 clove garlic, finely diced
  • Handful coriander, finely chopped

CALORIES: 209

FAT: 1.6g

5 A DAY: 2

SALT: 0.3g

SUGAR: 6g

Method

  1. Preheat the oven to 180oC/Fan 160oC.
  2. Season the cod fillets with black pepper and loosely wrap in foil. Place the foil parcel on a baking tray and bake for 10–12 minutes.
  3. Meanwhile, mix the salsa ingredients together in a bowl.
  4. Place the baked cod on two serving plates and top with salsa. Serve with the steamed fine beans and new potatoes.

The salsa can also be cooked – simply spoon over the cod before sealing in the foil parcel and baking for 15 minutes. Leftover salsa will keep for 2 days in the fridge.


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