Capers on cod with veggies

Fish is a great source of protein and is naturally lighter on your digestion than meat. However if you’re not a fish fan you can substitute in chicken or tofu. The capers in this recipe are a great source of B vitamins which play an essential role in energy production.

 

Serves 2  / easy

Ingredients

  • 2 100g cod fillet or chicken breast or thigh or 100g firm tofu steak 
  • 2 tsp capers
  • Juice of 1 lemon
  • 50g fresh parsley
  • 1 medium tomato
  • Sea salt & pepper to taste
  • 2 handfuls of green vegetables (this is the perfect opportunity to use up what you have in your fridge from other recipes or if you don’t have any left overs, we recommend broccoli and green beans).

How to make it

Set your oven to 180 degrees

Place the cod/firm tofu/chicken on tin foil

Chop the capers, parsley and tomato into small pieces and mix into the lemon juice

Season with salt and pepper

Pour the caper dressing over the fish/chicken/tofu and wrap the tin foil tightly

Place in the oven and bake – cod/tofu will take 15-20 minutes, chicken will take 25-30 minutes.

While the cod is cooking lightly steam your choice of green vegetables

Check your fish/chicken/tofu is cooked and serve with the lightly steamed vegetables on the side. Pour all the beautiful juices from the tin foil over the top.

Increase the calories in this dish by adding 3-4 boiled new potatoes or a 100g cooked quinoa.

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