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Pan-Seared Cod with Ratatouille
Pan-Seared Cod with Ratatouille

Pan-Seared Cod with Ratatouille
A flavorful and nutritious dinner featuring seasonal vegetables and lean protein.
Pan-Seared Cod with Ratatouille

This meal provides a good balance of protein, carbohydrates, and vegetables, supporting muscle recovery and energy replenishment after training.

Ingredients:
1
Servings
  • 200
    g
     cod fillet
  • 100
    g
     eggplant
  • 100
    g
     zucchini
  • 100
    g
     bell pepper
  • 2
    item
     tomato
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 2
    tbsp
     olive oil
  • 1
    tsp
     thyme
  • 1
    tsp
     basil
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 40 minutes
Pan-Seared Cod with Ratatouille
Instructions:
  1. Chop the eggplant, zucchini, bell pepper, tomatoes, and onion into small cubes.
  2. Heat 1 tbsp of olive oil in a pan over medium heat. Add the onion and garlic, sauté until translucent.
  3. Add the eggplant, zucchini, and bell pepper to the pan. Cook for about 10 minutes until softened.
  4. Stir in the tomatoes, thyme, basil, salt, and black pepper. Simmer for another 10 minutes.
  5. In a separate pan, heat the remaining olive oil over medium-high heat.
  6. Season the cod fillet with salt and black pepper. Sear the cod for about 3-4 minutes on each side until cooked through.
  7. Serve the cod on top of the ratatouille.
Nutrition Per Serving 700 g Per 100g
Energy 349 kcal 50 kcal
Protein 36 g 5.1 g
Fibre 8 g 1.1 g
Salt 2 g 0.3 g
Sugar 12 g 1.7 g
Carbohydrates 28 g 4.0 g
Fat 15 g 2.1 g
  • 200
    g
     cod fillet
  • 100
    g
     eggplant
  • 100
    g
     zucchini
  • 100
    g
     bell pepper
  • 2
    item
     tomato
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 2
    tbsp
     olive oil
  • 1
    tsp
     thyme
  • 1
    tsp
     basil
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Chop the eggplant, zucchini, bell pepper, tomatoes, and onion into small cubes.

Heat 1 tbsp of olive oil in a pan over medium heat. Add the onion and garlic, sauté until translucent.

Add the eggplant, zucchini, and bell pepper to the pan. Cook for about 10 minutes until softened.

Stir in the tomatoes, thyme, basil, salt, and black pepper. Simmer for another 10 minutes.

In a separate pan, heat the remaining olive oil over medium-high heat.

Season the cod fillet with salt and black pepper. Sear the cod for about 3-4 minutes on each side until cooked through.

Serve the cod on top of the ratatouille.

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