ONLY PROTEIN AIR-FRIED COD
282.7
Ingredients:
- 150g White Fish (Barramundi, Basa, Prawns, Calamari, Dori, Ling, Snapper, Whiting)
- 1 teaspoon extra virgin olive oil (7g)
- 50g baby corn
- 100g Bell pepper
- 30g onion sliced
- 5g fennel thinly sliced
- 50g cherry tomatoes halved
- 100ml water
- 1/2 teaspoon cornstarch
- 5g capers drained
- 1 teaspoon lemon juice
- 1 teaspoon crushed red pepper flakes plus additional to taste
- Salt and pepper to taste
- 5g Chopped fresh herbs such as parsley, dill, or thyme, for serving
Instructions:
- Place a rack in the center of the oven and preheat the oven to 375 degrees F. Lightly coat a baking tray or similarly sized baking dish with nonstick spray.
- Pat the cod dry. Arrange in the baking dish, and season with salt and black pepper. Squeeze the lemon over the top.
- Place in the oven and bake for 12 to 15 minutes, until fish is opaque and flakes easily with a fork. Sprinkle with fresh herbs.
- Meanwhile, heat oil in a non-stick skillet and add all the vegetables along with the water. Bring the mixture to a boil and close it with a lid and simmer for approximately 10 minutes till the vegetables are tender. finally, add the corn flour slurry, and season with salt and pepper to taste.
- Serve the vegetables along with the roasted fish in a bowl and enjoy.
Nutrition Facts:
- Calories: 282.7 Cal
- Protein: 34.4g
- Carbs: 21.8g
- Fat: 8.3g
