This is a simple yet delicious dish.
Cod is a great source of protein, essential for building and repair in a growing body. Peppers are rich in immune boosting vitamin C and have a lovely sweetness when cooked. Tomatoes are rich vitamin C, biotin (great for skin & hair) and vitamin K as well as a in a compound called lycopene, which is well known for its health giving properties in fighting disease. Our friend garlic has valuable antibacterial properties so this recipe is perfect if your little ones could benefit from an immune boost.
Cod freezes well too so really handy to have some in the freezer ready for a speedy supper. Grown ups will enjoy this too.
- 200g cod
- 2 small white onions, sliced
- 1 red pepper, sliced
- 1 yellow pepper, sliced
- 1 clove garlic
- 250g plum tomatoes, halved
- ¼ tsp smoked paprika
- A sprinkle mixed dried herbs
- Splash of water
- Butter (use coconut oil if you need dairy-free)
- Preheat the oven to 180 degrees.
- Line a roasting tin with baking parchment and place your cod onto it and add a knob of butter on top of the cod. Sprinkle on the dried herbs.
- Cook for 10-15 minutes, depending on the thickness of the fish. You are looking for the fish to be white all the way through, to be firmer and flake when touched.
- Heat some rapeseed or coconut oil in a non-stick frying pan on medium heat.
- Add the sliced onions to the pan and cook until they soften (can take about 5-10 minutes) and start to lightly caramelise (this will add flavour).
- Next, add the sliced peppers and tomatoes and cook until they soften. This will take a bit of time but doesn't need your constant attention. If at any point the onion looks in danger of burning just add a small splash of water to the pan to keep a nice moist environment.
- Add the pasted garlic, smoked paprika and a sprinkling more dried herbs.
- Serve the cooked cod on the lovely soft sweet vegetables. Delicious eaten with a baked sweet potato.
Chop off the top and the bottom of the pepper and slice down one side. You can now open it up. With your knife remove any of the white fluffy middle and discard. Now you are left with a perfect sheet of pepper to slice into perfect strips.