A vibrant, one-pan meal featuring flaky cod cooked with sweet cherry tomatoes, bell peppers, and savory olives. This light yet satisfying dish is packed with flavor and comes together in under 25 minutes, making it perfect for a healthy weeknight dinner.
Ingrédients
- 300g cod fillets, cut into 2 portions
- 250g cherry tomatoes, halved
- 1 yellow bell pepper, thinly sliced
- 100g fresh spinach
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 50g Kalamata olives, pitted
- 30ml extra virgin olive oil
- 1 teaspoon dried oregano
- Juice of 1/2 lemon
- Salt and freshly ground black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Pat the cod fillets dry and season both sides with salt and pepper. Set aside.
- 2.Heat the olive oil in a large skillet or pan over medium heat. Add the chopped red onion and cook for 3-4 minutes until softened.
- 3.Add the minced garlic and sliced bell pepper to the skillet. Cook for another 5 minutes, stirring occasionally, until the pepper starts to become tender.
- 4.Add the halved cherry tomatoes and dried oregano. Cook for 3-4 minutes until the tomatoes begin to break down and release their juices.
- 5.Add the fresh spinach to the pan in handfuls, allowing it to wilt down before adding more. Stir everything together.
- 6.Nestle the seasoned cod fillets into the vegetable mixture in the skillet. Reduce the heat to medium-low, cover the pan, and let the fish steam for 6-8 minutes, or until it is opaque and flakes easily with a fork.
- 7.Gently stir in the Kalamata olives and squeeze the lemon juice over the entire dish. Serve immediately directly from the skillet.
Informations nutritionnelles
Pourquoi cette recette
This recipe is packed with lean protein from cod, which supports muscle health, and is rich in vitamins and antioxidants from colorful vegetables. The olives and olive oil provide heart-healthy monounsaturated fats, creating a balanced, anti-inflammatory meal.
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