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Cod with Rosemary and Vine Tomatoes Vinaigrette

  • Cook

    mins
  • Difficulty

  • Prep

    mins
  • serves


  • 1 Knorr Fish Stock Cube
  • 100 ml olive oil
  • 1 small red onion, finely diced
  • 2 tablespoons lemon juice
  • 4 sprigs rosemary
  • 2 tbsp fresh chopped parsley
  • 400 g cherry vine tomatoes, quartered
  • 4 x 175 g cod fillets, alternatively use haddock or salmon
  • 50 g black olives, halved
  • 1 tablespoon capers

NUTRITIONAL INFORMATION

 

Amount per serving

Energy (kcal)

416kcal

Energy (kJ)

1738kJ

Protein (g)

32.6g

Carbohydrate incl. fibre (g)

7.6g

Carbohydrate excl. fibre (g)

5.2g

Sugar (g)

3.3g

Fibre (g)

2.4g

Fat (g)

28.5g

Saturated fat (g)

4.4g

Unsaturated fat (g)

22.7g

Monounsaturated fat (g)

19.5g

Polyunsaturated fat (g)

3.3g

Trans fat (g)

0.0g

Cholesterol (mg)

76mg

Sodium (mg)

702mg

Salt (g)

1.76g

Vitamin A (IU)

1002IU

Vitamin C (mg)

19.1mg

Calcium (mg)

71mg

Iron (mg)

1.97mg

Potassium (mg)

987mg

Total

1663kcal

6953kJ

130.5g

30.5g

20.7g

13.3g

9.8g

114.2g

17.6g

90.9g

77.8g

13.1g

0.0g

304mg

2807mg

7.05g

4009IU

76.5mg

284mg

7.88mg

3948mg


  • 1 To make the vinaigrette, put the 100ml olive oil in a small saucepan with the lemon juice and add the red onions, rosemary and half the parsley. Stir in the tomatoes.
  • 2 Make a paste by crumbling the Knorr stock cube and mixing with a tablespoon of the oil. Gently brush the paste into the cod fillets on all sides.
  • 3 Heat a large frying pan until hot and add the fish, skin side down. Cook for 2-3 mins on each side until cooked.
  • 4 Meanwhile, gently heat the vinaigrette and when warm, pour over the fish. Serve sprinkled with the olives and capers and remaining parsley.