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Name: Oven Baked Cod with Black Bean Sauce Served on Broad Beans A
Prep time: 30 min
Total time: 30 min
Yield: 1
Cuisine: American
Ingredients: ; or oriental shop); 1 Spring onion; (dark green; Fresh dill to garnish; Salt; 1 ts Black bean sauce; (buy in; 2 120 g; (4oz) fresh cod; 1 ts Virgin olive oil; ; (1 1/2oz); Fris?e to garnish; ; fillets centre cut; ; (no skin or bone); 1 Plum tomato cut in half;; 1/2 Lime; ; roughly chopped; ; fine cubes; 50 g Broad beans; (cooked and; Rocket to garnish; ; removed) cut into; Vegetable oil to brush oven; Fresh flat leaf parsley to

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INGREDIENTS

; or oriental shop)
1 Spring onion; (dark green
Fresh dill to garnish
Salt
1 ts Black bean sauce; (buy in
2 120 g; (4oz) fresh cod
1 ts Virgin olive oil
; (1 1/2oz)
Fris?e to garnish
; fillets centre cut
; (no skin or bone)
1 Plum tomato cut in half;
1/2 Lime
; roughly chopped
; fine cubes
50 g Broad beans; (cooked and
Rocket to garnish
; removed) cut into
Vegetable oil to brush oven
Fresh flat leaf parsley to

Servings

INSTRUCTIONS

Cut each cod fillet crosswise into 4 equal slices. Brush the oven tray with the vegetable oil, then place the cod slices next to each other on the tray and keep aside. Flavour the olive oil with a little lemon juice, add the tomato pieces and season lightly with the salt and pepper. Leave to marinate for about 20 minutes. Add the broad beans vrey gently to the tomato mixture and adjust the seasoning. Using a spoon, arrange the mixture on the plate and sprinkle with spring onion. Brush the cod pieces with black bean sauce and place under a hot grill, on the middle shelf, for about 1 minute. Remove from the oven tray using a palette knife and put on top of the broad beans and tomato. Garnish with salad and serve. Per serving: 61 Calories (kcal); 5g Total Fat; (64% calories from fat); 1g Protein; 5g Carbohydrate; 0mg Cholesterol; 65mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.

NOTES

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Oven Baked Cod with Black Bean Sauce Served on Broad Beans A

; or oriental shop) 
1  Spring onion; (dark green 
  Fresh dill to garnish 
  Salt 
1 ts Black bean sauce; (buy in 
2  120 g; (4oz) fresh cod 
1 ts Virgin olive oil 
  ; (1 1/2oz) 
  Fris?e to garnish 
  ; fillets centre cut 
  ; (no skin or bone) 
1  Plum tomato cut in half; 
1/2  Lime 
  ; roughly chopped 
  ; fine cubes 
50 g Broad beans; (cooked and 
  Rocket to garnish 
  ; removed) cut into 
  Vegetable oil to brush oven 
  Fresh flat leaf parsley to

Cut each cod fillet crosswise into 4 equal slices. Brush the oven tray with  the vegetable oil, then place the cod slices next to each other on the tray  and keep aside.    Flavour the olive oil with a little lemon juice, add the tomato pieces and  season lightly with the salt and pepper. Leave to marinate for about 20  minutes.    Add the broad beans vrey gently to the tomato mixture and adjust the  seasoning. Using a spoon, arrange the mixture on the plate and sprinkle  with spring onion. Brush the cod pieces with black bean sauce and place  under a hot grill, on the middle shelf, for about 1 minute. Remove from the  oven tray using a palette knife and put on top of the broad beans and  tomato. Garnish with salad and serve.        Per serving: 61 Calories (kcal); 5g Total Fat; (64% calories from fat); 1g  Protein; 5g Carbohydrate; 0mg Cholesterol; 65mg Sodium Food Exchanges: 0  Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other  Carbohydrates      Converted by MM_Buster v2.0n.

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Nutrition

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Serving Size: 1 Serving (88g)
Recipe Makes: 1 servings

Calories: 51
Calories from Fat: 41 (80%)

Amt Per Serving		% DV

	Total Fat 4.6g	6 %
	Saturated Fat 0.6g	3 %
	Monounsaturated Fat 3.3g
	Polyunsanturated Fat 0.5g
Cholesterol 0mg		0 %
Sodium 0.9mg		0 %
Potassium 39.3mg		1 %
Total Carbohydrate 3.8g		1 %
	Dietary Fiber 1g	4 %
	Sugars, other 2.7g
Protein 0.3g		0 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 51

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