Preparation time is 15minutes
Cook time is 15minutes
Total time is 30minutes
Serve is for 4 people
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Difficulty level: 2 out of 4
10 Ingredients
Number of servings
4
- 1 large orange
- 1 clove garlic, crushed
- 2 large tomatoes, deseeded and diced
- 3tablespoons chopped basil (save 1 tbs to garnish)
- 75grams pitted black olives, chopped
- 5tablespoons olive oil
- 4 cod fillets, about 175 g each
- 1tablespoons jerk seasoning
- 1 pinch salt
- 1 pinch pepper
Nutrition per serving
1590kJ / 380Cal
1590 Kilojoules or 380 Calories
18% of daily energy intake*
Protein
20.2grams
Fat
30.8grams
Carbs
7.0grams
Sugars
5.3grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 2
Cut the skin and the white membrane off the orange. Working over a bowl to catch the juice, cut between the membranes to remove the segments. Halve the segments and mix them with the reserved juice and the garlic, tomatoes, basil, olives and 4 tablespoons of the oil. Season to taste with salt and pepper and set aside to infuse.
Step 2 of 2
Brush the cod with the remaining oil and coat with the jerk seasoning. Heat a large, heavy-based frying pan and cook the cod, skin-side down, for 5 minutes. Turn the fish over and cook for a further 3 minutes. Transfer to a preheated oven, 150°C to rest for about 5 minutes. Garnish the fish with basil and serve with the salsa and a green salad.
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