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Sautéed Cod with Ratatouille and Parsley Potatoes
Sautéed Cod with Ratatouille and Parsley Potatoes

Sautéed Cod with Ratatouille and Parsley Potatoes
A healthy and flavorful French-inspired dinner.
Sautéed Cod with Ratatouille and Parsley Potatoes

Provide remaining carbs for the day, balanced protein, carbs, and vegetables.

Ingredients:
1
Servings
  • 150
    g
     Cod fillets
  • 100
    g
     Potatoes
  • 1
    item
     Onion
  • 2
    clove
     Garlic
  • 50
    g
     Aubergine
  • 50
    g
     Courgette
  • 50
    g
     Tomatoes
  • 15
    ml
     Olive oil
  • 5
    g
     Parsley
  • 2
    g
     Salt and pepper
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Sautéed Cod with Ratatouille and Parsley Potatoes
Instructions:
  1. Preheat oven to 200°C (400°F).
  2. Wash and dice potatoes into small, even cubes. Toss with olive oil, salt, pepper, and chopped parsley. Spread on a baking sheet and roast for 20-25 minutes.
  3. While the potatoes are roasting, prepare the ratatouille. Dice the onion, garlic, aubergine, and courgette. Heat olive oil in a pan, sauté onion until softened, add garlic, aubergine and courgette and cook for 5-7 minutes. Add chopped tomatoes, salt, and pepper. Simmer until the vegetables are tender.
  4. Season cod fillets with salt and pepper. Heat a little olive oil in a pan. Sauté cod for 2-3 minutes per side, or until cooked through.
  5. Serve sautéed cod over parsley potatoes with ratatouille on the side.
Nutrition Per Serving 532 g Per 100g
Energy 316.7 kcal 60 kcal
Protein 32.3 g 6.1 g
Fibre 6.1 g 1.1 g
Salt 3.2 g 0.6 g
Sugar 8.2 g 1.5 g
Carbohydrates 34.4 g 6.5 g
Fat 17.3 g 3.3 g
Environmental Per Serving 532 g Per 100g
CO2 5.2 kg 1.0 kg
Water 532 l 100.0 l
  • 150
    g
     Cod fillets
  • 100
    g
     Potatoes
  • 1
    item
     Onion
  • 2
    clove
     Garlic
  • 50
    g
     Aubergine
  • 50
    g
     Courgette
  • 50
    g
     Tomatoes
  • 15
    ml
     Olive oil
  • 5
    g
     Parsley
  • 2
    g
     Salt and pepper
1
Servings
0

Preheat oven to 200°C (400°F).

Wash and dice potatoes into small, even cubes. Toss with olive oil, salt, pepper, and chopped parsley. Spread on a baking sheet and roast for 20-25 minutes.

While the potatoes are roasting, prepare the ratatouille. Dice the onion, garlic, aubergine, and courgette. Heat olive oil in a pan, sauté onion until softened, add garlic, aubergine and courgette and cook for 5-7 minutes. Add chopped tomatoes, salt, and pepper. Simmer until the vegetables are tender.

Season cod fillets with salt and pepper. Heat a little olive oil in a pan. Sauté cod for 2-3 minutes per side, or until cooked through.

Serve sautéed cod over parsley potatoes with ratatouille on the side.

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