Распечатать
E-mail
Add a photoПорций: 1
Ингредиенты
- 2 x 120 g, (4oz) fresh cod fillets centre cut (no skin or possibly bone)
- 1 tsp Black bean sauce, (buy in supermarket or possibly oriental shop)
- 50 gm Broad beans, (cooked and peeled) (1 1/2oz)
- 1 x Plum tomato cut in half, seeds removed and roughly minced
- 1 x Spring onion, (dark green end removed) cut into fine cubes
- 1/2 x Lime
- 1 tsp Virgin extra virgin olive oil
- Â Â Vegetable oil to brush oven tray
- Â Â Salt and freshly grnd pepper
- Â Â Frisee to garnish
- Â Â Fresh dill to garnish
- Â Â Fresh flat leaf parsley to garnish
- Â Â Rocket to garnish
Инструкции
- 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 extra virgin olive oil with a little lemon juice, add in the tomato pcs and season lightly with the salt and pepper. Leave to marinate for about 20 min.
- Add in the broad beans vrey gently to the tomato mix and adjust the seasoning. Using a spoon, arrange the mix on the plate and sprinkle with spring onion. Brush the cod pcs with black bean sauce and place under a warm 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.
Languages
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 238g | |
| Calories 254 | |
| Calories from Fat 51 | 20% |
| Total Fat 5.88g | 7% |
| Saturated Fat 0.83g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 60mg | 3% |
| Potassium 932mg | 27% |
| Total Carbs 39.14g | 10% |
| Dietary Fiber 15.4g | 51% |
| Sugars 7.36g | 5% |
| Protein 14.87g | 24% |
