🍽️ Pan-fried Cod with Roasted Pepper Sauce

Name: Pan-fried Cod with Roasted Pepper Sauce
Total time: 30 min
Yield: 4 servings
Ingredients: 200 g red bell peppers (1 red bell pepper); 1 flesh tomato; 1 large red chili pepper; 50 g walnut kernels; 1 slice whole wheat toast; 1 lime; 3 tbsp tomato paste; 5 tbsp olive oil; salt; pepper; 100 g green olives (pitted); 100 g onions (2 onions); 500 g zucchini (2 zucchini); 5 stalks parsley; 640 g turbot fillets (approx. 160 g each); a little flour

466 kcal · 30 min · 4 servings

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Ingredients

200 g red bell peppers (1 red bell pepper)
1 flesh tomato
1 large red chili pepper
50 g walnut kernels
1 slice whole wheat toast
1 lime
3 tbsp tomato paste
5 tbsp olive oil
salt
pepper
100 g green olives (pitted)
100 g onions (2 onions)
500 g zucchini (2 zucchini)
5 stalks parsley
640 g turbot fillets (approx. 160 g each)
a little flour

Instructions

1. Preheat the oven to 225 degrees Celsius (200 degrees Celsius for fan-forced or gas mark 3-4).
2. Place the bell pepper on a baking sheet.
3. Roast the bell pepper in the hot oven for 20 minutes.
4. Turn the pepper several times during roasting to ensure even cooking.
5. Add the tomato and chili pepper to the baking sheet after 5 minutes.
6. Remove the roasted peppers and tomato from the oven.
7. Place the vegetables under a damp cloth and let them cool down.
8. Peel the skin off the cooled tomato and peppers.
9. Quarter the tomato, remove the stem base and seeds.
10. Quarter the bell pepper and remove the seeds.
11. Halve the chili pepper lengthwise and remove the seeds.
12. Roast the walnuts in a pan without added fat.
13. Trim the crusts off the toast bread and cut into small cubes.
14. Squeeze the lime to extract the juice.
15. Place the prepared bell pepper, tomato, and chili pepper into a mixing container.
16. Add the toast cubes and roasted walnuts.
17. Add the tomato paste and 2 tablespoons of lime juice.
18. Puree the mixture finely using a hand blender.
19. Slowly add 3 tablespoons of olive oil while blending.
20. Season the sauce finally with salt and pepper.
21. Slice the olives off the pit.
22. Peel the onions and slice them into thin rings.
23. Wash the zucchini and pat it dry.
24. Cut the zucchini into 5-millimeter cubes.
25. Wash the parsley and shake off excess water.
26. Pluck the parsley leaves and chop them coarsely.
27. Wash the cod fillets and pat them dry.
28. Season the fillets with salt and pepper.
29. Coat the fillets in flour until fully covered.
30. Shake off excess flour from the fillets.
31. Heat 1 tablespoon of oil in a non-stick pan.
32. Fry the fish fillets for 3 to 4 minutes on each side over medium heat.
33. Add the remaining oil to a large, hot pan.
34. Fry the zucchini cubes vigorously over high heat while stirring.
35. Reduce the heat after 2 minutes.
36. Add the onion rings and cook for 4 minutes while tossing.
37. Add the olives and chopped parsley.
38. Season the vegetables with pepper and a little salt.
39. Add a little olive brine if desired.
40. Serve the fish, vegetables, and pepper sauce on plates.
41. Garnish the dish with fresh parsley if desired.

Nutrition per serving

kcal: 466
Protein: 45 g · Fett/Fat: 24 g · Carbs: 16 g