Cod fillet, crusted with garlic, capers and olives
For a few days I´ve been craving a nice meaty piece of white fish. Something substantial enough to get your teeth stuck into, that is also packed full of flavour. This is a tasty, healthy, nutritious meal that doesn´t take long to prepare. It´s lean and good for you, as well as being quite light! The key to this dish is the olives, the more intense the flavour of the olives, the better! You can easily bulk this meal up with potatoes or rice, but I enjoy it as it is.
Why make this dish?
As we know, magnificent kale is one of the healthiest foods we can eat. Packed with vitamins and minerals it is one of the most nutrient dense foods around. It is also full of antioxidants, so great for staving off the ageing process!
Cod is a great source of protein, is low in saturated fat and also contains the Omega-3 oils we need. You can cook it in many ways, but oven baking it reduces the need to add lots of oil. As it´s flavour is pretty mild it takes on other strong flavours quite easily. In this dish, flavouring it with garlic, capers and olives (in themselves quite strong flavours) works really well.
Garlic is great for your health, boosting the immune system as well as helping to reduce your blood pressure. It also lowers your cholesterol, which in turn reduces the risk of heart disease.
What you will need
350g cod fillet
150g black olives, pitted
4 cloves garlic, chopped
200g kale, chopped
knob of butter
1 tsp chipotle salsa
Preheat the oven to 180. Roughly chop the garlic, capers and olive, until the pieces are roughly the same size. Season the mixture with salt and pepper.
Blitz these in a food processor, or chop them by hand.
Cut the fillet lengthways and add the olive mixture to the cod, which you can form into a crescent shape. Place on a baking tray and bake until the cod is just cooked. For me this took around 15 minutes, but it depends on the size of your fish fillet.
Place fillets on a baking tray
Meanwhile sauté the kale in a pan with a little butter and the chipotle salsa.
Sauté the kale breifly
Serve the fish with the kale (you could use green beans or salad instead) and a lime slice. Quick, tasty and healthy, what´s not to love!
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