Cod alla Livornese (Italy)
4.3 / 5 from 3 reviews
Serves: about 4 people. Portion size: about 320g per person. Country of origin: Italy. Low saturated fat fish recipe. Nutrition is an estimated planning guide per 100g of finished dish and per saved portion.
Estimated Nutrition (per 100g finished recipe)
- Calories
- 92 kcal
- Protein
- 12.5 g
- Carbohydrate
- 7.5 g
- of which sugars
- 3.2 g
- Fat
- 1.8 g
- of which saturates
- 0.3 g
- Fibre
- 2.1 g
- Salt
- 0.62 g
Ingredients
- 650g cod loin, cut into 4 pieces
- 1 tbsp olive oil
- 1 onion, finely sliced
- 2 garlic cloves, crushed
- 400g chopped tomatoes
- 60g black olives, sliced
- 1 tbsp capers, rinsed
- 1 tsp dried oregano
- 250g courgettes, sliced
- Small handful basil, torn
Method
Check the fish for bones, pat it dry, and prepare the vegetables and sides before cooking.
Soften the onion and garlic in olive oil, then add the tomatoes, olives, capers, oregano, and courgettes.
Nestle in the cod, cover, and simmer gently for 10-12 minutes until the fish flakes easily.
Finish with basil and serve with extra vegetables or a small portion of rice.
Nutrition values are estimates for planning and will vary with exact fish, sides, and portion size.
Reviews
A practical recipe with enough travel character to feel interesting. Cod alla Livornese (Italy) would sit well in a lighter weekly meal plan.
Robyn BakerI liked the way Cod alla Livornese (Italy) kept the focus on fresh flavour rather than richness. The portion guidance made it easier to plan around.
Julie ReadCod alla Livornese (Italy) gave me a good way into Italy cooking without a complicated method. The fish stayed tender and the recipe felt easy to adapt.
Sarah Allsop