Seared cod with potato salad
Swerve past the fish and chip shop and try this quick, healthy after-work supper instead
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 20 mins
- Boil the potatoes in salted water until tender. Drain and cut into thick slices. Mix the vinegar, capers and oregano with 21/2 tbsp of oil. Add some seasoning and whisk together. Pour half the dressing over the potatoes and mix well. Add the onions, mix again and set aside. Pat the cod dry with kitchen paper then dust with flour and season. Heat a non-stick pan with 1/2 tbsp oil until very hot. Sear the cod on both sides until browned, about 8 minutes in total.
- Serve on top of the potato salad and pour the remaining dressing over.
Per serving
331 kcalories, protein 29.3g, carbohydrate 33.1g, fat 9.9 g, saturated fat 1.4g, fibre 2.2g, salt 0.5 g
Recipe from olive magazine, August 2010.
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http://www.bbcgoodfood.com/recipes/681643/
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Ingredients
- 750g new potatoes , peeled or skin left on
- 3 tbsp red wine vinegar
- 1 tbsp capers
- 2 tbsp oregano leaves, finely chopped
- extra-virgin olive oil
- 1 small red onion , finely diced
- 4 pieces skinless cod fillet
- 2 tsp flour
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Ingredients
- 750g new potatoes , peeled or skin left on
- 3 tbsp red wine vinegar
- 1 tbsp capers
- 2 tbsp oregano leaves, finely chopped
- extra-virgin olive oil
- 1 small red onion , finely diced
- 4 pieces skinless cod fillet
- 2 tsp flour
Per serving
331 kcalories, protein 29.3g, carbohydrate 33.1g, fat 9.9 g, saturated fat 1.4g, fibre 2.2g, salt 0.5 g
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27 July 2010
donnalovescheese rated and commented on this recipe
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13 August 2010
Belkey rated and commented on this recipe
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