So many of us don’t give fish the chance it deserves.
Whether it’s because of the smell, or that there could be bones, or that they don’t like the taste, fish can , particularly as part of a Mediterranean diet.
(I know I was one of those people!)
However, with the right ingredients and cooking, fish can taste amazing.
It might take a little more effort to cook than say a steak or sausages, but it’s a far healthier alternative.
Let’s look at what’s in this recipe:
Cod is a great source of vitamins B3, B6 and B12, as well as omega 3 fatty acids — all of which provide benefits for heart health.
Green beans offer vitamin C, vitamin A, and vitamin K, as well as beta-carotene, folate, and potassium.
Roasted peppers. Rich in many vitamins and antioxidants, especially vitamin C and various carotenoids. They also contain good amounts of vitamin A, B6, E, K1, potassium and folate.
Hazelnuts, Like many nuts, appear show benefits against cardiovascular disease. Studies have found that a hazelnut-rich diet reduced total cholesterol, “bad” LDL cholesterol and triglycerides (1, 2) as well as other inflammation markers (3).
Baked Cod with Romesco Sauce
- 2 cod fillets
- 250 g green beans
- 1 tbsp extra virgin olive oil
For the romesco sauce
- 240 g jar of roasted peppers, drained
- 1 garlic clove
- 2 tsp smoked paprika
- 30 g roasted hazelnuts
- 1 tsp lemon juice
- 4 tbsp extra virgin olive oil
- Preheat the oven to 400F/200C. Line a baking sheet with parchment paper. Add the green beans and fish to the baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Bake for 15 minutes, or until fish is cooked through.
- For the romesco sauce, in a food processor or high-speed blender, add all of the ingredients except for the olive oil. Pulse until finely ground, then, with the blender or processor on, slowly drizzle in the olive oil until smooth. If too thick, thin out with some water. Add salt and pepper, to taste.
- Serve fish and green beans topped with romesco sauce.
Craving more delicious seafood recipes? Try these: