January 2, 2025
Herb & Garlic Baked Cod with Romesco Sauce & Spinach
Herb & Garlic baked Cod with Romesco sauce & Spinach
Prep 10 mins | Cook 20 mins
Serves 2
INGREDIENTS
- 2 x 140g skinless cod loin or pollock fillets
- 1 tbsp rapeseed oil plus 2 tsp
- 1 tsp fresh thyme leaves
- 1 large garlic clove finely grated
- ½ lemon zested and juiced
- 1 large red pepper sliced
- 2 leeks well washed and thinly sliced
- 2 tbsp flaked almonds
- 1 tbsp tomato purée
- ¼ tsp vegetable bouillon powder
- 1 tsp apple cider vinegar
- 100g baby spinach wilted in a pan or the microwave
METHOD
- Step 1 - Heat oven to 220C/200C fan/ gas 7 and put the fish fillets in a shallow ovenproof dish so they fit quite snugly in a single layer. Mix 1 tbsp rapeseed oil with the thyme and garlic, spoon over the fish, then grate over the lemon zest. Bake for 10-12 mins until the fish is moist and flakes easily when tested.
- Step 2 - Meanwhile, heat the remaining oil in a non-stick pan and fry the pepper and leeks for 5 mins until softened. Add the almonds and cook for 5 mins more. Tip in the tomato purée, 5 tbsp water, the bouillion powder and vinegar, and cook briefly to warm the mixture through.
- Step 3 - Add the juice of up to half a lemon and blitz with a stick blender until it makes a thick, pesto-like sauce. Serve with the fish and the wilted spinach.
NUTRITION
Per serving
- 409 Kcal
- 24g fat
- 11g carbs
- 9g sugar
- 8g fibre
- 33g protein
- 0.3g salt
Barbell & Trap Bar Training
In this bulletin we discuss Lactate & Brain Health. . .
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates