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Cod with Vegetables and a Caper Sauce

A caper is an olive-green coloured edible bud of the flowers of a bush of same name. They have a very intense flavour of black pepper or mustard. Due to fragile nature, capers have to be hand picked. Capers contain healthy levels of vitamins and minerals.

    This combination does not exist.


    Garlic 10.0 grams

    Garlic

    Carrots 80.0 grams

    Carrots

    Beetroot 50.0 grams

    Beetroot

    Brussel Sprouts 80.0 grams

    Brussel Sprouts

    Potato 100.0 grams

    Potato

    Leeks 50.0 grams

    Leeks

    Lemon and Caper Sauce by Let's Cook 40.0 ml

    Lemon and Caper Sauce by Let's Cook

    Cod Fillets 150.0 grams

    Cod Fillets


    • Time : 30.0 mins
    • |
    • Calories: 364.0 kcal
    • |
    • Protein : 34.8 g
    • |
    • Fat : 4.72 g
    • |
    • Carb. : 48.1 g
    Your Kitchen Essentials
    Utensils: Pan | Baking tray |
    Equipment: Oven |
    Pantry: Salt | Pepper | Olive oil |
    Prepare the Ingredients
    Keep the Cod fillets out of the fridge for sometime to bring them to room temperature.
    Pre-heat the oven to180 degrees.

    Wash and dry the vegetables prior to chopping (as required):
    - Carrots: peel and cut into cubes
    - Beetroot: peel and cut into cubes
    - Brussel Sprouts: cut into half
    - Leeks: cut into cubes
    - Potato: cut into cubes
    - Garlic: peel and mince.
    Cook, Plate and Serve
    Vegetables: Put all the chopped vegetables on a baking tray. Add salt, pepper, garlic (save some for the fish) and some olive oil and mix well. Place the tray in the pre-heated oven and cook for 30-40 min or until the vegetables are well cooked.

    Fish: Marinate the cod fillet with salt, pepper, garlic and olive oil. Heat a pan. Add some olive oil and start to cook the fish. They take roughly 3-5 minutes each side.

    Plate and Serve:
    Place the fillet on a plate. Pour the Lemon and Caper sauce provided over it and serve with the vegetables.