Cod with bacon, lettuce and peas

This delicious recipe for cod with bacon, lettuce and peas is a must for non-Muslims who want to enjoy a healthy meal. Packed with essential nutrients, it serves as an excellent source of folate and fiber. With the addition of two of your five servings of fruits and vegetables a day, this healthy fish meal will satisfy both your taste buds and your nutritional needs. Whether you’re a seafood lover or just want a nutritious dinner, this recipe is sure to become a favorite in your kitchen.

Ingredients

  • 2 tsp sunflower oil
  • 2 slices of smoked streaky bacon without rind, cut into small pieces
  • 1 long shallot or small onion, very finely chopped
  • 1 garlic clove, crushed
  • 2 x 140g thick skinless cod fillets
  • 140g frozen peas
  • 200 ml chicken stock, fresh or prepared with ½ cube
  • 2 Little Gem salads, chopped thickly
  • 2 tablespoons half-fat crème fraîche
  • 2 thick slices of crusty whole wheat bread to serve

Preparation steps

  1. Heat the sunflower oil in a medium non-stick frying pan.
  2. Add bacon, shallot or onion and garlic.
  3. Cook gently for 2 minutes while stirring.
  4. Push the bacon mixture to one side of the pan.
  5. Season the cod with ground black pepper.
  6. Fry the cod in the pan for 2 minutes.
  7. Turn the cod in the pan.
  8. Add peas and broth to the pan.
  9. Bring the mixture to a boil.
  10. Cook over medium heat for another 2 minutes.
  11. Add the salad and crème fraîche to the pan.
  12. Let cook for a few more minutes, stirring the vegetables occasionally.
  13. Make sure the fish is just cooked and the salad is wilted.
  14. Serve with bread to mop up the broth.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
430 15g 5g 32g 5g 7g 42g 1.8g

Equipment and tools

For this recipe you will need the following equipment and tools:

  • frying pan
  • Knife
  • dulcimer
  • A garlic press
  • Pot
  • wooden spoon

Allergen information

The cod with bacon, lettuce and peas recipe contains the following allergens:

  • Pork (because of the bacon)

Storage and leftovers

If you have leftovers from the Cod with Bacon, Lettuce and Peas recipe, you can store them in an airtight container in the refrigerator for up to 2 days. Warm up thoroughly before consumption.

Health benefits of cod with bacon, lettuce and peas

Cod with bacon, lettuce and peas is not only a delicious dish but is also full of health benefits. This recipe combines the goodness of lean cod fillets with the flavors of crispy bacon, fresh lettuce and bold peas. Let’s take a closer look at the health benefits offered by the ingredients used in this delicious dish.

cod

Cod is a lean white fish that is low in calories and fat but high in protein. It is an excellent source of omega-3 fatty acids, which are known to promote heart health and reduce inflammation. Omega-3 fatty acids are also associated with improved brain function and may help reduce the risk of chronic diseases such as cancer and arthritis. In addition, cod is a good source of vitamins and minerals, including vitamin B12, vitamin D and selenium.

bacon

Although bacon is considered a delicious treat, it should be consumed in moderation due to its high fat and sodium content. However, when used in small quantities, as in this recipe, bacon can add flavor and a touch of indulgence without causing significant harm. It is important to choose quality bacon that does not contain excessive additives or preservatives.

Lettuce

Lettuce is a low-calorie vegetable and an excellent source of fiber, vitamins A and K, and folic acid. Eating salad can help control weight because it is low in calories but rich, so you feel full while consuming fewer calories. Additionally, vitamin A found in lettuce promotes healthy vision, while vitamin K plays an important role in blood clotting and bone health.

Peas

Peas are a versatile legume that offer countless health benefits. They are rich in fiber, which aids digestion and helps maintain a healthy weight. Peas are also a good source of vitamins C and K, manganese and folic acid. Vitamin C is an antioxidant that boosts the immune system, while vitamin K supports bone health and helps blood clotting. In addition, peas contain plant compounds called flavonoids, which have anti-inflammatory and anti-cancer properties.

chicken broth

The chicken broth used in this recipe adds depth of flavor and provides the dish with important nutrients. Homemade chicken broth can be made with high-quality ingredients and can be lower in sodium compared to store-bought options. It is a good source of vitamins, minerals and collagen, which promotes skin, hair and joint health. However, to control sodium intake, it’s important to choose low-sodium options or make your own.

crème fraîche

Crème fraîche is a dairy product that adds richness and creaminess to this dish. Although it can be high in calories and fat, using half-skimmed crème fraîche can provide a satisfying texture without excessive calorie intake. It contains some important vitamins and minerals found in dairy products, such as calcium, phosphorus and vitamin B12.

Whole grain bread

Serving the cod with thick slices of crusty whole-grain bread not only adds a delicious crunch, but also offers additional health benefits. Whole grain bread contains more fiber compared to refined white bread, which promotes intestinal health, aids digestion and helps with weight control. It is also rich in vitamins and minerals, including vitamin E, B vitamins and iron.

By combining these ingredients, cod with bacon, lettuce and peas creates a healthy and nutritious dish that is not only delicious but also has a positive impact on your overall health and well-being. It is important to enjoy this dish as part of a balanced diet and pay attention to portion sizes to maximize the health benefits.

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