Cod Fillets with Veggies

  • 03/12/2007
  • Easy
  • 4
  • 40 min

Ajvar vegetable relish is most often served as condiment to BBQ meat dishes. However it is also perfectly suited to any fish or vegetable dish as well. This recipe is an excellent example.

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Ingredients

  • 600 g cod fillets
  • salt
  • 1 tbsp lemon juice
  • 50 g plain flour
  • oil for frying
  • 3 tbsp olive oil
  • 50 g onion, chopped
  • 600 g zucchini, cubed
  • 390 g canned tomatoes, chopped
  • 200 g sweet corn kernels, tinned
  • 1 garlic clove, crushed
  • 2-3 tbsp Ajvar vegetable relish hot
  • salt
  • pepper
  • 100 g feta cheese, grated, for serving
  • Polenta Side Dish
  • 900 ml water
  • salt
  • 3 tbsp olive oil
  • 225 g polenta (cornmeal)
  • butter

Preparation

  1. 1.
    Cut cod fillets to medium size pieces, sprinkle with salt, drizzle with lemon juice and coat in flour.
  2. 2.
    Heat oil in a pan and fry cod, until rosy in colour. While frying, continually turn them.
  3. 3.
    Heat oil in a pan and fry onion briefly. Add zucchini and braise until it softens.
  4. 4.
    Add tomato, corn, garlic, Ajvar vegetable relish, salt, pepper and braise covered, on low heat for 10 minutes.
  5. 5.
    Polenta Side dish: Bring water to boil, add salt, oil and stir in polenta. Cook a few minutes, stirring continually, until polenta thickens and remove from heat. Grease a dish lightly with butter, pour in polenta and let cool.

Serving

On a serving plate arrange braised vegetables and sprinkle with feta cheese. Place slices of polenta and cod over vegetables.

Tip

Ajvar vegetable relish hot will add this dish a slight spicy flavour.

Energy and nutritional values

Energy and nutritional values are calculated per one serving (i.e. for 1 person). For a dessert, energy and nutritional values have been calculated per 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 1056 / 4.414 - -
Fat g 36,66 - -
Carbohydrates g 73,21 - -
Dietary fibre g 9,17 - -
Protein g 112,80 - -
Sodium g 30,68 1 1
Vitamin A μg 1.701,56 43 34
Vitamin D μg 310,20 155 155
Vitamin C mg 39,36 52 44
Niacin mg 34,95 250 175
Potassium mg 2.981,49 81 81
Calcium mg 537,44 54 54
Phosphorous mg 1.725,84 216 216

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)