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By SW Sarah
Puttanesca baked cod
4 steps
Prep:15min
Cod and butterbeans make this dish high in protein, while the veg and pulses are a great source of fibre. Omit the anchovies to reduce the salt content if you like, and serve with crusty bread for mopping up the sauce
Updated at: Thu, 17 Aug 2023 03:39:35 GMT
Nutrition balance score
Great
Glycemic Index
35
Low
Glycemic Load
7
Low
Nutrition per serving
Calories314.7 kcal (16%)
Total Fat11.3 g (16%)
Carbs20.7 g (8%)
Sugars7.7 g (9%)
Protein27.6 g (55%)
Sodium323.8 mg (16%)
Fiber6.5 g (23%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
1 x 250gskinless and boneless cod fillets
1 Tbspolive oil
plus a little extra for drizzling
1onion
chopped
1garlic clove
sliced
0.5 x 50ganchovy fillets
tin, drained and chopped, optional
chilli flakes
1 x 400gtin cherry tomatoes
1 x 215gbutter beans
tin, rinsed
2 Tbspcapers
rinsed
40gpitted black olives
halved
3rosemary sprigs
leaves finely chopped
Instructions
Step 1
Preheat the oven to 190°C, fan 170°C, gas 5 and season the cod.
Step 2
Heat the oil in a frying pan and fry the onion, garlic and anchovies, if using, together for 6-8 minutes, stirring occasionally, until softened. Add the chilli flakes and cook for a further 2 minutes.
Step 3
Add the cherry tomatoes, butter beans, capers, olives, rosemary and a little seasoning then bring to a simmer. If your frying pan isn’t ovenproof, transfer the sauce to a small baking dish.
Step 4
Nestle the cod into the sauce, and bake for 12 minutes until the fish is opaque and flaky. Drizzle the fish with a little olive oil to serve.
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Notes
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Delicious
Easy
Under 30 minutes
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