Cod Fillet

صابر يافعCuisinier

Ingrédients

• 4 cod fillets, each fillet weighing about 150 grams
  4 fillet
• 2 cups tomatoes, peeled and diced into medium-sized cubes
  2 cup
• 1 tablespoon capers
  1 tablespoon
• 3 tablespoons black olives, pitted and cut into 4 pieces
  3 tablespoon
• 2 cloves of garlic
  2 clove
• 1 teaspoon dried oregano
  1 teaspoon
• Chopped parsley
  0
• Ground red pepper
  0
• 4 tablespoons vegetable oil
  4 tablespoon
• Salt to taste
  0
• Black pepper to taste
  0

Mesures

1. 1

   Heat 4 tablespoons of oil in a frying pan, then add the garlic and stir until it turns golden. Remove the garlic from the heat and mash it with a fork. Return the mashed garlic to the pan.

   Matériel requis:

   Poêle à frire

   Fourchette

   5 minutes
2. 2

   Add the tomatoes and red pepper. Cook for 10 minutes, making sure to partially cover the pan.

   10 minutes
3. 3

   Place the cod fillets over the tomato mixture and season with salt and black pepper. Cook the fish fillets over the heat for 15 minutes, making sure to stir them continuously.

   15 minutes
4. 4

   Add the capers, 2 tablespoons of oil, and salt. Stir the mixture well, then add the black olives, oregano, and parsley. Cook for another 5 minutes.

   5 minutes
5. 5

   Remove the fish fillets from the heat and serve hot with boiled potatoes if desired.

Faits nutritionnels

* Les informations nutritionnelles sont approximatives et leur calcul peut être influencé par le type d'ingrédient et les méthodes de culture, de stockage et de cuisson.

Caractéristiques et étiquettes diététiques