Fiery Cod Veracruz with Quinoa
In this recipe you'll cook fish in the Veracruz style; think tomato sauce, jalapenos and capers!
Cals 455 · Prot 47 · Carbs 61 · Fat 4
Low Carb
30 min
In this recipe you'll cook fish in the Veracruz style; think tomato sauce, jalapenos and capers!
Cals 455 · Prot 47 · Carbs 61 · Fat 4
Low Carb
Ingredients
Veracruz sauce
Cod fillet
6*
350 Grams
Red onion
1 Piece
Garlic cloves
2 Piece
Red pepper
1 Piece
Vegetable oil
1 Tbsp
Tomato paste
30 Grams
Tomato passata
200 Grams
Jalapeno slices
30 Grams
Capers
20 Grams
Dried oregano
2 Grams
Vegetable stock cube
15*
1 Piece
Water
150 ML
Brown sugar
5 Grams
Cherry tomatoes
150 Grams
Quinoa
White quinoa
100 Grams
Water
200 ML
Salt
0.5 Tsp
Allergens
*6 Fish, *15 Celery
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 1909 / 455 |
| Fats (g) | 3.5 |
| of which saturated (g) | 0.4 |
| Carbohydrates (g) | 61 |
| of which sugars (g) | 16.4 |
| Fibers (g) | 9.6 |
| Proteins (g) | 46.9 |
| Salt (g) | 2.6 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Prep
Add the quinoa to a bowl, cover with warm water and rinse. Peel and finely chop the onion and garlic. De-seed and roughly chop the pepper.
Tip! Washing quinoa with warm water before draining it, removes the bitter-tasting saponins from its surface.
2 Cook quinoa
Drain the quinoa in a fine sieve. Add the measured water to a pot and bring it to a boil. Add the quinoa and a pinch of salt. Cover with a lid, reduce the heat to low and simmer for 15 min or until the liquid is absorbed and the quinoa is tender.
3 Fry
Meanwhile, heat a large non-stick pan over a medium-high heat with a drizzle of oil. Once hot, add the onions with a pinch of salt and fry for 5 min or until starting to soften. Add the garlic and fry for 1 min. Add the tomato paste, tomato passata, jalapeno slices (spicy!), capers, dried oregano, stock cube, measured water and brown sugar. Simmer for 5 min.
Tip! Sensitive to spice? Go easy on the jalapenos!
4 Simmer cod
Lower the heat to a medium. Add the cod, tomatoes and peppers and simmer, covered, for 8-10 min or until the cod is cooked through.
Tip! You can tell when white fish is cooked by checking if the flesh flakes easily.
5 Serve
Divide the quinoa and top with the cod and Veracruz sauce.
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