Cod with Summer Vegetable Ratatouille
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. And the Summer Vegetable Ratatouille doubles up as a great pasta sauce. 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
1/4 teaspoon smoked paprika
A sprinkle mixed dried herbs or sprig of fresh thyme
Splash of water
Butter
1. Pre heat the oven to 180 degrees
2. Line a roasting tin with baking parchment and place your cod onto it and add a knob of butter ontop of the cod & a sprinkle of the dried herbs. Cook for 10-15 minutes (dependant 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)
3. Heat some rapeseed or coconut oil in a non-stick frying pan on medium heat. 4. 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).
5. Next add in the sliced peppers and tomatoes and cook until they soften. This will take a bit of time but doesnt 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.
6. Add in the pasted garlic & smoked paprika.
7. Serve the cooked cod on the lovely soft sweet vegetables. Delicious eaten with a baked sweet potato.
For full recipe , tips on perfect pepper chopping and lots more pictures please go to Dinners - Cod with Summer Vegetable Ratatouille
