| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables | Food3, Ood9 | 1 | Servings | |
INGREDIENTS
| 2 | 120 g, 4oz fresh cod | |
| fillets centre cut | ||
| no skin or bone | ||
| 1 | t | Black bean sauce, buy in |
| supermarket | ||
| or oriental shop | ||
| 50 | g | 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 | ||
| 1/2 | Lime | |
| 1 | t | Virgin olive oil |
| Vegetable oil to brush oven | ||
| tray | ||
| Salt and freshly ground | ||
| pepper | ||
| Frise to garnish | ||
| Fresh dill to garnish | ||
| Fresh flat leaf parsley to | ||
| garnish | ||
| Rocket to garnish | ||
| minutes. |
INSTRUCTIONS
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 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.
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Nutrition (calculated from recipe ingredients)
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Calories: 614
Calories From Fat: 402
Total Fat: 45.5g
Cholesterol: 6.7mg
Sodium: 785mg
Potassium: 961mg
Carbohydrates: 51.8g
Fiber: 7.1g
Sugar: 30.5g
Protein: 6.4g