Cod with Salsa Verde
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Prep Time
5 MINS
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Cook Time
6 MINS
- KCals 104
- Carbs 0.5G
Ingredients
- 4 skinless and boneless chunky cod loin steaks (approx. 125g each)
For the salsa verde:
- 10 g fresh basil leaves stalks removed
- 10 g flat-leafed parsley leaves stalks removed
- 2 cloves garlic peeled
- juice of ½ lemon
- 1 tbsp capers in brine drained
- ½ tsp mustard powder
- 4 anchovy fillets in oil drained
- salt and black pepper to taste
- low-calorie cooking spray
Instructions
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Place the basil leaves, parsley leaves, garlic cloves, lemon juice, capers, mustard powder, anchovies, salt and black pepper in a mini chopper. Blitz until finely chopped and you have a green paste. Alternatively, you can use a stick blender. Scrape the Salsa Verde into a small dish.
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Use a piece of kitchen paper to pat the cod dry. Season both sides of the cod with salt and black pepper. Spray a large frying pan well with low-calorie cooking spray and place over a medium high heat.
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When the frying pan is really hot, add the cod loin steaks and fry for about 3 minutes on one side until lightly golden. Carefully turn the cod over, using a fish slice and fry the second side for about 3 minutes, until lightly golden. Only turn over once to avoid breaking up the cod. The fish will be cooked when it flakes and is opaque throughout. It may need a little longer depending on the thickness of your cod loin steaks.
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Carefully transfer the cod onto serving plates using a fish slice. Place a spoonful of Salsa Verde on top of each piece of cod and serve with an accompaniment of your choice.