Pan Fried Cod With Onions & Tomatoes

Name: Pan Fried Cod With Onions & Tomatoes
Total time: 1200 s
Yield: 4 people
Cuisine: British
Ingredients: 4 skinless cod fillets, at around 150g each,; 2 onions, thinly sliced,; 10 salad tomatoes, sliced,; 2 tsp smoked paprika,; 1 tsp cayenne pepper,; 3 cloves garlic, crushed,; 2 tsp dried parsley,; Some fresh basil leaves, chopped,; Salt & pepper to season,; 1.5 tbsp olive oil for frying,; 1 large dash of water

Natalie Marten (Windsor__Foodie) @NatalieMarten

Windsor, UK

This is a dish I like to make when I'm short on time and want something nutritious and delicious. Delicate flaky cod with sweet tomatoes, herbs and onions plus smoky paprika make this pretty irresistible. I like to serve it on some wholegrain rice mixed with quinoa.

#cod #tomatoes #onion #family #simple #easy #onepot #onepotcooking #healthy #light #fast #herbs #fish #parsley #basil #garlic #fried #oliveoil #fresh

Natalie Marten (Windsor__Foodie) @NatalieMarten

Windsor, UK

#cod #tomatoes #onion #family #simple #easy #onepot #onepotcooking #healthy #light #fast #herbs #fish #parsley #basil #garlic #fried #oliveoil #fresh

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Ingredients

20 mins

4 people

4skinless cod fillets, at around 150g each,
2onions, thinly sliced,
10salad tomatoes, sliced,
2 tspsmoked paprika,
1 tspcayenne pepper,
3 clovesgarlic, crushed,
2 tspdried parsley,
Some fresh basil leaves, chopped,
Salt & pepper to season,
1.5 tbspolive oil for frying,
1large dash of water

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Steps

20 mins

1

Heat a large heavy based non-stick frying pan up over a medium heat. Add the olive oil. Once hot, add in the onions and begin to fry for around four minutes until becoming soft and golden on the edges. Scrape the onions to the sides of the pan then add in the cod fillets. Fry for about 2-3 minutes until just becoming golden then flip them over.
2

Now add in the tomato slices by placing them in and around the cod pieces on top of the onions. Sprinkle over the cayenne pepper & smoked paprika then season well with salt & pepper.
3

Add the crushed garlic and the dried parsley then gently stir it through the onions and tomatoes. Fry for around 30 seconds until fragrant then de-glaze the pan with a good dash of water. Bring to a simmer and cook for another minute or two. Scatter over the fresh basil leaves - once wilted, remove from pan from the heat. Serve up and enjoy! :)

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Natalie Marten (Windsor__Foodie) @NatalieMarten

on September 21, 2022 15:33

Windsor, UK

I love to show people how to make healthy high protein meals that taste amazing!Use code NAT10 at Musclefooduk for a discount!I'm a huge fan of Chinese cuisine, particularly from Sichuan as I adore chillies and spice!⭐Follow me on Instagram/TikTok: windsor__foodie