Linguine by MyNutriCounter

Cod Linguine

Cod Linguine

This cod linguine packs all the flavour of the ancient dish that inspired it, and can be prepared in 30 minutes or less. Capers and anchovies shine alongside honey and balsamic, and plenty of herbs add depth to this recipe. Cod provides essential B vitamins, is an excellent source of protein, and contains potassium and healthy omega-3 fatty acids. This meal quickly comes together for a delicious, healthy weeknight dinner that’s more soFISHticated than your typical pasta dish.

Linguine by MyNutriCounter

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Summary
recipe image
Recipe Name
Cod Linguine
Published On
Preparation Time
Cook Time
Total Time
  • Serves

    4-6

  • Prep

    10 mins

  • Cook

    20 mins

  • Total Time

    30 mins

  • Dietary

    DF, GF

  • PER SERVING

  • Calories

    278.77kcal

  • Protein

    23.63g

  • Carbohydrates

    41.07g

  • Fats

    1.96g

  • Saturated Fats

    0.37g

  • Monounsaturated Fats

    0.44g

  • Polyunsaturated Fats

    0.61g

  • Water

    162.50ml

  • Cholesterol

    39.82mg

  • Sodium

    1795.47mg

  • Potassium

    488.53mg

  • Fibre

    2.94g

  • Sugar

    7.17g

  • Vitamin A

    175.63mcg

  • Vitamin C

    0.67mg

  • Vitamin D

    0.77mcg

  • Calcium

    67.58mg

  • Iron

    2.83mg

  • Vitamin B6

    0.43mg

  • Vitamin B12

    1.25mcg

  • Vitamin E

    1.69mg

  • Vitamin K

    9.92mcg

  • Magnesium

    71.66mg

  • Phosphorus

    215.83mg

  • Zinc

    1.38mg

  • Copper

    0.28mg

  • Manganese

    0.67mg

  • Selenium

    52.46mcg

  • Thiamine

    0.16mg

  • Riboflavin

    0.28mg

  • Niacin

    5.70mg

  • Pantothenic Acid

    0.13mg

  • Choline

    74.47mg

  • Folate

    21.63mcg

Ingredients:

  • 400g/14oz cod fillets
  • 1 tbsp. salt
  • 1 tsp. black pepper
  • 400g/14oz canned tomatoes
  • 150g/5.25oz white onion, diced
  • 30g/1oz garlic, finely chopped
  • 70g/2.5oz capers, finely chopped
  • 30g/1oz anchovies, finely chopped
  • 1/2 tsp. dried chilli flakes
  • 20ml/0.75fl oz balsamic vinegar
  • 15ml/0.5oz honey
  • 1/2 tsp. Dried Basil
  • 1/2 tsp. dried oregano
  • 250g/8.75oz uncooked gluten-free linguine

Method:

1.    Cook linguini according to package instructions.
2.    Season cod fillets with salt and pepper on both sides.
3.    Heat olive oil in a deep skillet.
4.    Pan-fry cod for 3-4 minutes per side. Set aside.
5.    In the same pan, sautee onions until translucent.
6.    Add garlic and chilli flakes. Sautee for another minute.
7.    Add canned tomatoes, capers, anchovies, balsamic vinegar, honey, basil, oregano and a quarter cup of water. Simmer for 15 minutes.
8.    Serve over linguini.

Dairy-free, Dinner, Gluten-free, Lunch, Mains, Recipes

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