Cod with vegetables
Steamed cod loin served on roasted vegetables (potato, carrot and pepper) with softened onion and tomato sauce. This quick way to use pre-cooked ingredients makes a wholesome lunch or dinner in about ten minutes, with white-fish protein and vegetable fibre.
At a glance
- Cooking12 min
- Total12 min
- DifficultyEasy
Allergens
- Fish
Who this recipe is for
Juicy white fish with a base of roasted vegetables. It fits a weight-loss eating plan and makes good use of ingredients prepared in advance through batch cooking.
Ingredients
Step by step
- Cut the roasted vegetables you have set aside (potato, carrot and pepper) into medium-sized pieces.
- Warm a pan with a base of softened or caramelised onion over low heat.
- Add the chopped roasted vegetables to the pan and mix well with the onion.
- Add the fried tomato and cook everything for about 5 minutes so the vegetables heat through and the flavours combine.
- Place the cod loin skin side down on top of the vegetables.
- Cover the pan and cook over medium-low heat for about 7 minutes, allowing the fish to steam and stay juicy.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
If you prefer another fish
Use hake, gilthead seabream, sea bass or fresh salmon fillets, adjusting the cooking time to the thickness of the fillet.
To reduce the glycaemic load
Replace the roast potato with courgette, aubergine or cooked green beans.
If you do not have softened onion ready
Quickly soften fresh onion cut into strips in a tablespoon of olive oil for 8-10 minutes before adding the other ingredients.
What it provides
Cod is a white fish that is very low in fat and rich in high-quality protein, phosphorus, potassium and vitamin B12. Roasted vegetables provide beta-carotene, vitamin C and fibre, while potato adds slowly absorbed carbohydrates.
The dietitian's tip
Using vegetables roasted during weekend batch cooking cuts preparation time to under 15 minutes while retaining their nutritional value. Try to use homemade fried tomato made with extra-virgin olive oil and no added sugar.
Discover more ideas in our weight-loss section. Other easy fish recipes: oven-baked sea bass with potatoes and squid with vegetable soup.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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