Mediterranean-style Baked Cod in Roasted Red Pepper Sauce

with Rocket and Bulgur Salad

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Instructions

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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 paprikagarlic and a squeeze of lemon juice to a blender. Blend for 2 min until smooth. Once smooth, transfer the sauce to a baking dish. 

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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. 

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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. 

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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!).

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5 Prep

Add the apple cider vinegarhoney 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.

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6 Serve

Serve the baked cod over the roasted pepper sauce. Tear the basil over the cod. Serve the rocket and bulgur salad to the side.

Tips for fussy eaters

Replace the rocket with spinach.

Pro tip

Pop the bulgur in the freezer once cooked, to be sure it's cold when mixed with the 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!

Cooking Time: 40 min

Equipment Required: Blender

Cals 460 · Prot 39 · Carbs 64 · Fat 4

Dairy-Free

Ingredients

Number of people

Cod

Cod fillet 350 Grams
Garlic cloves 1 Piece
Roasted peppers 150 Grams
Olive oil 2 Tbsp
Almond milk 120 ML
Vegetable stock cube 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 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

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!

Cooking Time: 40 min

Equipment Required: Blender

Cals 460 · Prot 39 · Carbs 64 · Fat 4

Dairy-Free

Instructions

photo

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 paprikagarlic and a squeeze of lemon juice to a blender. Blend for 2 min until smooth. Once smooth, transfer the sauce to a baking dish. 

photo

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. 

photo

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. 

photo

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!).

photo

5 Prep

Add the apple cider vinegarhoney 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.

photo

6 Serve

Serve the baked cod over the roasted pepper sauce. Tear the basil over the cod. Serve the rocket and bulgur salad to the side.

Tips for fussy eaters

Replace the rocket with spinach.

Pro tip

Pop the bulgur in the freezer once cooked, to be sure it's cold when mixed with the salad!

Ingredients

Number of people

Cod

Cod fillet 350 Grams
Garlic cloves 1 Piece
Roasted peppers 150 Grams
Olive oil 2 Tbsp
Almond milk 120 ML
Vegetable stock cube 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 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
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