Zaatar Baked Cod
with Tomato, Chilli, Walnut Salad and Herby Cauli Rice
Zaatar is a Middle-Eastern herb that is often served dried and mixed with toasted sesame seeds, sumac and salt!
Cals 386 · Prot 42 · Carbs 37 · Fat 12
Low Carb
Calorie Smart
30 min
Zaatar is a Middle-Eastern herb that is often served dried and mixed with toasted sesame seeds, sumac and salt!
Cals 386 · Prot 42 · Carbs 37 · Fat 12
Low Carb
Calorie Smart
Ingredients
Zaatar Cod
Cod fillet
6*
350 Grams
Zaatar
10 Grams
Olive oil
1 Tbsp
Salt
0.5 Tsp
Lemon
1 Piece
Salad
Cherry tomatoes
150 Grams
Large green chilli
1 Piece
Walnuts
2*
30 Grams
Sumac
2 Grams
Fresh zaatar
20 Grams
Pomegranate molasses
20 Grams
Herby Cauli Rice
Spring onion
40 Grams
Fresh parsley
15 Grams
Cauliflower
400 Grams
Olive oil
1 Tbsp
Salt
0.5 Tsp
Allergens
*6 Fish, *2 Tree Nuts
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) | 1615 / 386 |
| Fats (g) | 12 |
| of which saturated (g) | 1.6 |
| Carbohydrates (g) | 37 |
| of which sugars (g) | 11.2 |
| Fibers (g) | 11.4 |
| Proteins (g) | 42.4 |
| Salt (g) | 0.8 |
*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
Preheat the oven to 200°C/180°C fan. Slice the cherry tomatoes in half. Finely slice the green chilli. Trim and finely slice the spring onions. Pick and finely chop the parsley. Heat a large pan over a medium heat. Once hot, add the walnuts and toast for 1 min until slightly browned and fragrant. Once toasted remove from the pan and set aside. Wipe and reserve the pan.
Tip! Sensitive to spice? Carefully remove the seeds of the green chilli, if you prefer a milder flavour.
2 Bake fish
In an oven proof baking dish combine the zaatar with a drizzle of olive oil. Drain the cod. Add the fish to the same baking dish and coat with the zaatar, sprinkle over half of the sumac (reserve the rest for step 5) and salt. Bake for 10-12 min, or until fully cooked.
Tip! Did you know that rinsing fish with either salt, citrus, or milk helps neutralise odours and produces a fresher, purer tasting fish?
3 Prep cauli rice
Meanwhile, using a box grater or food processor, grate or blitz the cauliflower until it resembles rice grains.
4 Fry cauli rice
Return the reserved pan to a medium-high heat with a drizzle of oil. Once hot, add half the spring onion and fry for 1-2 min. Add the cauliflower and fry for 5-7 min further. Once cooked, add the parsley and remaining spring onion and mix well. Season with salt to taste.
5 Make salad
Slightly crush the walnuts. Pick and roughly chop the fresh zaatar. To a large bowl, add the walnuts, cherry tomatoes, green chilli (spicy!), sumac, and fresh zaatar (reserve some for garnish). Mix well and drizzle with the pomegranate molasses.
Tip! Sensitive to spice? Go easy on the chilli or keep it on the side.
6 Serve
Slice the lemon into wedges and squeeze the juice over the fish to taste. Divide the cauli rice and salad among plates. Place the cod alongside and garnish with the remaining fresh zaatar.
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