Preparation

If you like cod, you can not miss this recipe, fast, easy and delicious, certainly a very healthy dish to prepare in just a few minutes and taste at any time.

This recipe combines two groups of foods with very interesting nutritional properties, vegetables and fish. Cod is a white fish with proteins of high biological value and low amounts of fat. Cod meat is also an important source of minerals (potassium, phosphorus, sodium, calcium and magnesium) and fat-soluble vitamins and group B. Combined with vegetables, the recipe is enriched in minerals such as potassium and magnesium, vitamins from Group B (mainly folates) and fiber. This protein is suitable for all age groups, and a suggestive recipe to encourage the consumption of fish and vegetables. In case of hypertension, it is convenient to control the amount consumed by this dish.

Elaboration:

We will start flouring the cod loins, once we have them ready we fry them in a pan with olive oil Betis over medium heat, only until it is a little golden and reserve.

We wash and cut the vegetables, the onions and the pepper in julienne, the garlic in slices and the tomato we grate it.

In a pan with Betis oil over medium heat cook the garlic, onion, pepper and season to taste until lightly poached for about 5 minutes, then add the crushed tomato, paprika, laurel, olives, a teaspoon of vinegar and half a glass of water. We take it to the boiling point and cook it for 5 more minutes. Lower to medium heat, add the cod with the skin down and stir well so that all the fish is covered with the sauce, rectify the salt and pepper if necessary and cook for 8 more minutes and it will be ready to serve.

Note: the quantities indicated are for 4 people, cooking 20 min preparation 35 min.