Cajun Baked Cod With Asparagus And Cherry Tomatoes Slimming Weight Watchers Friendly Food

THE BEST BAKED COD

Steps:

• Preheat oven to 400˚F.
• Set a large oven-safe skillet over medium-high heat and heat it up. When skillet is hot, add olive oil and swirl around.
• Add chopped onions to the skillet and cook for 2 minutes, or until tender. Stir in garlic and cook for 20 seconds.
• Add tomatoes and season with ½ teaspoon oregano, ⅛ teaspoon salt, and ⅛ teaspoon black pepper; continue to cook for 1 minute.
• Stir in the white wine and vinegar; bring to a simmer and continue to cook for 2 minutes.
• Season the fish with remaining oregano, remaining salt and pepper, plus paprika. Remove skillet from heat.
• Nestle the fish in the tomato mixture. Bake for 10 minutes.
• Sprinkle the feta cheese over the fish and continue to bake for 5 to 8 more minutes, or until cooked through and fish flakes easily when tested with a fork.
• Remove from oven.
• Garnish with basil or parsley.
• Serve.

COD AND ASPARAGUS BAKE

Steps:

• Preheat oven to 375°. Place cod and asparagus in a 15x10x1-in. baking pan brushed with oil. Add tomatoes, cut sides down. Brush fish with lemon juice; sprinkle with lemon zest. Sprinkle fish and vegetables with Romano cheese. Bake until fish just begins to flake easily with a fork, about 12 minutes., Remove pan from oven; preheat broiler. Broil cod mixture 3-4 in. from heat until vegetables are lightly browned, 2-3 minutes.

ONE-PAN ROASTED FISH WITH CHERRY TOMATOES

Steps:

• Heat the oven to 400 degrees. Place the tomatoes, shallots and garlic in a 9-by-13-inch nonreactive baking dish. In a small bowl, whisk together the olive oil, vinegar, honey, salt and pepper. Pour over the tomatoes and toss to combine. Roast until the tomatoes have collapsed and the shallots are translucent, about 15 minutes.
• While the tomatoes roast, pat the fish dry with paper towels, brush all over with olive oil, and season generously with salt and pepper.
• Toss the tomatoes, move them to the sides of the dish and place the fish fillets, evenly spaced, in the center. Roast until the fish is cooked through and flakes easily with a fork, 10 to 12 minutes.
• Sprinkle the entire dish with the lemon zest, basil and mint. Serve the fish with the tomatoes, spooning any remaining juices on top.

ONE-PAN SALMON WITH ROAST ASPARAGUS

Steps:

• Heat oven to 220C/fan 200C/gas 7. Tip the potatoes and 1 tbsp of olive oil into an ovenproof dish, then roast the potatoes for 20 mins until starting to brown. Toss the asparagus in with the potatoes, then return to the oven for 15 mins.
• Throw in the cherry tomatoes and vinegar and nestle the salmon amongst the vegetables. Drizzle with the remaining oil and return to the oven for a final 10-15 mins until the salmon is cooked. Scatter over the basil leaves and serve everything scooped straight from the dish.

ROASTED BALSAMIC ASPARAGUS & CHERRY TOMATOES

Steps:

• Heat oven to 200C/180C fan/gas 6. Put the asparagus and cherry tomatoes on a baking sheet. Drizzle over the olive oil and balsamic vinegar. Season, then toss everything together. Bake for 15 mins until the asparagus is cooked through. Serve topped with the feta.

COD & TOMATO TRAYBAKE

Steps:

• Heat oven to 220C/200C fan/gas 7. Put the peppers, onions, tomatoes and olives into a large, deep baking tray and cook for 15 mins until they start to soften and char at the edges.
• Stir in the passata, butter beans and seasoning, then make 4 little areas and nestle in the cod. Return to the oven and cook for a further 15 mins until the cod is cooked through. Sprinkle over the basil and serve with crusty bread, if you like.

TOMATO & THYME COD

Steps:

• Heat 1 tbsp olive oil in a frying pan, add 1 chopped onion, then fry for 5-8 mins until lightly browned.
• Stir in a 400g can chopped tomatoes, 1 heaped tsp light soft brown sugar, the leaves from a few sprigs of thyme and 1 tbsp soy sauce, then bring to the boil.
• Simmer 5 mins, then slip 4 cod fillets into the sauce.
• Cover and gently cook for 8-10 mins until the cod flakes easily. Serve with baked or steamed potatoes.

WEIGHT WATCHERS BAKED COD (4 POINTS)

Steps:

• Preheat oven to 375°F Sprinkle cod with salt and pepper; put in baking dish. Mix tomato sauce, wine, and oregano; pour over cod. Cover and bake 10-15 minutes.

BAKED COD

Steps:

• Heat the oven to 220C/200C fan/gas 7. Tip the flour into a bowl and add some seasoning. Turn each cod fillet in the flour until evenly coated.
• Heat half the oil in a non-stick frying pan over a medium-high heat. Add the cod and fry on each side for 2 mins or until golden brown.
• Transfer the cod to a roasting tin. Arrange the lemon slices and thyme on and around the fish and drizzle with the remaining oil. Bake for 10 mins or until cooked through.

SPICY CAJUN STYLE COD

Steps:

• Drizzle cod fillets with lemon juice.
• Salt and pepper to taste.
• Rub fillets with cajun spices and coat well.
• In very hot skillet, cook fillets in butter for 4 minutes on each side.
• Remove from skillet and serve immediately.
• Serve with sour cream, carrot and zucchini cut into julienne.
• Garnish with fresh parsley or dill.

SALMON WITH ASPARAGUS AND CHERRY TOMATOES

Steps:

• Heat 1 T of the Olive Oil in a saute pan. Add asparagus pieces and saute over medium heat until tender. Add a pinch of kosher salt and set aside.
• Rinse the Salmon fillet in cold water and pat dry with paper towel.
• Heat remaining 1 T of Olive Oil and in a large frying pan. Add butter and place Salmon in pan, skin side up. Add a pinch of kosher salt salt to the salmon, and cook for 3 minutes. Do not move the fillets, so that a sear forms.
• Turn the fillet over and lower heat to medium. Cook for 3 more minutes.
• Add the asparagus, cherry tomatoes and lemon juice to the pan. Season with salt and black pepper. Cook for 3-4 minutes over medium heat until fish flakes and appears evenly done in the middle.
• Serve salmon with asparagus and tomatoes and spoon some of the pan sauce over the fish.