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Tomato Poached Cod and Baby Asparagus

Asparagus is a nutrient-packed vegetable. It is a very good source of fiber, folate, vitamins, minerals and antioxidants. It contains vitamin K (an essential nutrient involved in blood clotting and bone health), a compound called asparaptine, (which helps improve blood flow and in turn helps lower blood pressure). Plus Asparagus is low in calories.

    This combination does not exist.


    Garlic 6.0 grams

    Garlic

    Flat Leaf Parsley 5.0 grams

    Flat Leaf Parsley

    Black Olives 40.0 grams

    Black Olives

    Peeled Tomatoes 150.0 grams

    Peeled Tomatoes

    White Onion 50.0 grams

    White Onion

    Small Green Bell Pepper 1.0 Unit(s)

    Small Green Bell Pepper

    Baby Asparagus 60.0 grams

    Baby Asparagus

    Basil Leaves 3.0 grams

    Basil Leaves

    Cod Fillets 150.0 grams

    Cod Fillets


    • Time : 25.0 mins
    • |
    • Calories: 207.0 kcal
    • |
    • Protein : 23.0 g
    • |
    • Fat : 8.0 g
    • |
    • Carb. : 14.0 g
    : Your Kitchen Essentials
    Utensils: Pans x 2 |
    Pantry: Salt | Pepper | Your preferred cooking oil or Olive oil |
    : Prepare your Ingredients
    Wash and dry the vegetables prior to chopping (as required):
    - White Onion: peel and dice them. Roughly chopped is fine too
    - Garlic: peel and chop
    - Flat Leaf Parsley: chop it
    - Basil Leaves: chop it BUT be careful it bruises easily
    - Green Bell Peppers: dice
    - Baby Asparagus: just wash and dry.
    : Make the Sauce
    Heat some oil in a pan, ideally olive oil. Then lightly sweat out the garlic and onion until they turn translucent and at that point add in the diced green peppers.
    Once they've cooked for a minute, add the peeled tomato and lower the heat to medium.
    Place the cod fillets on top of the tomato and cover the pan with a lid and let the cod poach gently for about 10 minutes.
    Once the cod is cooked through, add the parsley and basil to the sauce.
    Turn off the heat and keep the cod covered.
    : Grill the Asparagus, Plate and Serve
    Heat some oil in another pan and grill the baby asparagus.
    Season the asparagus as you grill it.

    Plate and Serve:
    Plate the Cod, garnish with black olives and serve with asparagus.