Oven baked cod with black bean sauce served on broad beans a
1 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2 | 120 g; (4oz) fresh cod | |
| ; fillets centre cut | ||
| ; (no skin or bone) | ||
| 1 | teaspoon | Black bean sauce; (buy in supermarket |
| ; or oriental shop) | ||
| 50 | grams | Broad beans; (cooked and peeled) |
| ; (1 1/2oz) | ||
| 1 | Plum tomato cut in half; seeds removed and | |
| ; roughly chopped | ||
| 1 | Spring onion; (dark green end | |
| ; removed) cut into | ||
| ; fine cubes | ||
| ½ | Lime | |
| 1 | teaspoon | Virgin olive oil |
| Vegetable oil to brush oven tray | ||
| Salt and freshly ground pepper | ||
| FrisĀe to garnish | ||
| Fresh dill to garnish | ||
| Fresh flat leaf parsley to garnish | ||
| Rocket to garnish | ||
Directions
Cut each cod fillet crosswise into 4 equal slices. Brush the oven tray with the vegetable oil, then place the cod slices next to each other on the tray and keep aside.
Flavour the olive oil with a little lemon juice, add the tomato pieces and season lightly with the salt and pepper. Leave to marinate for about 20 minutes.
Add the broad beans vrey gently to the tomato mixture and adjust the seasoning. Using a spoon, arrange the mixture on the plate and sprinkle with spring onion. Brush the cod pieces with black bean sauce and place under a hot grill, on the middle shelf, for about 1 minute. Remove from the oven tray using a palette knife and put on top of the broad beans and tomato. Garnish with salad and serve.
Converted by MC_Buster.
Per serving: 61 Calories (kcal); 5g Total Fat; (64% calories from fat); 1g Protein; 5g Carbohydrate; 0mg Cholesterol; 65mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates
Converted by MM_Buster v2.0n.