Mediterranean-style Baked Cod in Roasted Red Pepper Sauce

Name: Mediterranean-style Baked Cod in Roasted Red Pepper Sauce with Rocket and Bulgur Salad
Total time: 40 min
Yield: 2, 3 or 4 people
Ingredients: 350 Grams of Cod fillet; 1 Piece of Garlic cloves; 150 Grams of Roasted peppers; 2 Tbsp of Olive oil; 120 ML of Almond milk; 1 Piece of Vegetable stock cube; 2 Grams of Smoked paprika powder; 1 Piece of Lemon; 1 Tsp of Salt; 1 Tsp of Black pepper; 15 Grams of Fresh basil; 120 Grams of Bulgur wheat; 2 Piece of Small zucchini; 1 Tbsp of Olive oil; 1 Tsp of Salt; 15 ML of Apple cider vinegar; 15 Grams of Honey; 20 Grams of Rocket; 20 Grams of Pumpkin seeds

with Rocket and Bulgur Salad

This recipe is based on the Mediterranean diet which is more of an eating pattern than a strict diet. It’s based on research stating that people living in Mediterranean countries live longer!

Cals 470 · Prot 46 · Carbs 62 · Fat 8

Low Carb

40 min

Mediterranean-style Baked Cod in Roasted Red Pepper Sauce with Rocket and Bulgur Salad

This recipe is based on the Mediterranean diet which is more of an eating pattern than a strict diet. It’s based on research stating that people living in Mediterranean countries live longer!

Cals 470 · Prot 46 · Carbs 62 · Fat 8

Low Carb

Ingredients

Cod

Cod fillet 6*

350 Grams

Garlic cloves

1 Piece

Roasted peppers

150 Grams

Olive oil

2 Tbsp

Almond milk 2*

120 ML

Vegetable stock cube 15*

0.5 Piece

Smoked paprika powder

2 Grams

Lemon

0.5 Piece

Salt

1 Tsp

Black pepper

0.5 Tsp

Fresh basil

15 Grams

Salad

Bulgur wheat 10*11*

120 Grams

Small zucchini

2 Piece

Olive oil

1 Tbsp

Salt

0.5 Tsp

Apple cider vinegar

15 ML

Honey

15 Grams

Rocket

20 Grams

Pumpkin seeds

20 Grams

Allergens

*6 Fish, *2 Tree Nuts, *15 Celery, *10 Wheat, *11 Gluten

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)	1968 / 470
Fats (g)	7.5
of which saturated (g)	1.5
Carbohydrates (g)	62
of which sugars (g)	7.5
Fibers (g)	14.1
Proteins (g)	46.1
Salt (g)	0.5

*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 Blend

Preheat the oven to 200°C/180°C fan. Peel the garlic cloves. Add the roasted peppers, olive oil, 80/120/160ml almond milk, vegetable stock cube, smoked paprika, garlic and a squeeze of lemon juice to a blender. Blend for 2 min until smooth. Once smooth, transfer the sauce to a baking dish.

2 Bake fish

Place the cod fillets onto the red pepper sauce. Drizzle with olive oil and season to taste with salt and pepper. Bake for 20 min.

3 Bake zucchini

Meanwhile, roughly chop the zucchinis. Add the zucchinis to a small baking dish or to a baking tray. Drizzle with olive oil and season with salt. Bake for 15 min.

4 Boil bulgur

Meanwhile, add the bulgur wheat to a pot of salted boiling water. Bring to a boil over a high heat and cook for 7-9 min or until tender with a slight bite. Once cooked, drain and refrigerate (See pro tip!).

5 Prep

Add the apple cider vinegar, honey and a drizzle of olive oil to a bowl and mix. Add the rocket, roasted zucchinis and pumpkin seeds. Once cooked, add the bulgur wheat and toss.