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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)

413kcal

Energy (kJ)

1727kJ

Protein (g)

32.6g

Carbohydrate incl. fibre (g)

7.1g

Carbohydrate excl. fibre (g)

5.0g

Sugar (g)

3.3g

Fibre (g)

2.1g

Fat (g)

28.4g

Saturated fat (g)

4.3g

Unsaturated fat (g)

22.9g

Monounsaturated fat (g)

19.4g

Polyunsaturated fat (g)

3.2g

Trans fat (g)

0.0g

Cholesterol (mg)

76mg

Sodium (mg)

701mg

Salt (g)

1.76g

Vitamin A (IU)

1000IU

Vitamin C (mg)

18.6mg

Calcium (mg)

59mg

Iron (mg)

1.68mg

Potassium (mg)

983mg

Total

1653kcal

6910kJ

130.4g

28.3g

19.9g

13.3g

8.3g

113.7g

17.3g

91.4g

77.7g

13.0g

0.0g

304mg

2806mg

7.04g

3999IU

74.5mg

235mg

6.73mg

3934mg


  • 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.