Posted on September 04, 2014 by Jenny Cromack

Here are some healthy cod recipes for you try this week. It goes without saying that as we all know that cod is high in protein these will make perfect post workout snacks or meals. Cod packs an amazing 21g of protein per 100g.

Having plenty of fish in your diet is also beneficial for lowering your risk of heart disease. Cod in particular lowers the risk of heart disease as it contains high levels of Omega 3 Fatty Acids, Vitamin B12 and Vitamin B6. Cod also contains Naicin which is good for lowering cholesterol levels.

These recipes are a quick and easy alternative just poaching fish and serving with veg so give them a whirl!

Tomato and Cod Tray Bake

Kcal 284 Protein, 37g, Carbs 27g, Fat3g, Sat 1g

Serves 4

Ingredients 

• 2 red peppers, deseeded and chopped
• 2 red onions, cut into wedges
• 250g cherry tomatoes
• handful black olives
• ½ x 680g jar passata
• 400g can butter bean, drained
• 4 skinless cod fillets (about 600g/1lb 5oz)
• small bunch basil

Method

Heat oven to 220C/200C fan/gas 7. Put the peppers, onions, tomatoes and olives into a large, deep baking tray and cook for 15 mins until they start to soften and char at the edges.

Stir in the passata, butter beans and seasoning, then make 4 little areas and nestle in the cod. Return to the oven and cook for a further 15 mins until the cod is cooked through. Sprinkle over the basil and serve with crusty bread, if you like.

 

Tomato & Thyme Cod

Kcal 172 Protein, 27g, Carbs 7g, Fat 4g, Sat 1g

Ingredients

1 tbsp olive oil

1 onion, chopped

400g can chopped tomatoes

few sprigs thyme, leaves stripped

1 tbsp soy sauce

4 cod fillets

Method

Heat the oil in a frying pan, add the onion, then fry for 5-8 mins until lightly browned. Stir in the tomatoes, thyme and soy, then bring to the boil.

Simmer 5 mins, then slip the cod into the sauce. Cover and gently cook for 8-10 mins until the cod flakes easily.

 

 

Lemon Cod with Basil Bean Mash
Kcal 284 Protein, 37g, Carbs 27g, Fat3g, Sat 1g

Ingredients

2 small bunches cherry tomatoes, on the vine
1 tbsp olive oil
chunks skinless cod or other white fish fillet
zest 1 lemon, plus juice of ½
240g pack frozen soya beans
1 garlic clove
bunch basil, leaves and stalks separated
100ml chicken or vegetable stock

Method 

Heat oven to 200C/fan 180C/gas 6. Put the tomatoes onto a baking tray, rub with a little oil and some seasoning, then roast for 5 mins until the skins are starting to split. Add the fish to the tray, top with most of the lemon zest and some more seasoning, then drizzle with a little more oil. Roast for 8-10 mins until the fish flakes easily.
Meanwhile, cook the beans in a pan of boiling water for 3 mins until just tender. Drain, then tip into a food processor with the rest of the oil, garlic, basil stalks, lemon juice and stock, then pulse to a thick, slightly rough purée. Season to taste.
Divide the tomatoes and mash between two plates, top with the cod, then scatter with basil leaves and the remaining lemon zest to serve.

We hope you enjoy these yummy cod recipes!