One-Pan Caprese Fish

Name: One-Pan Caprese Fish
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Cuisine: European, Mediterranean, Italian
Ingredients: 1 tbsp coconut oil; 1 small onion, finely diced; 2 cloves garlic, crushed; 1x400g tin of chopped tomatoes (or 3-4 fresh tomatoes, roughly chopped); salt and pepper; 1 tbsp balsamic vinegar; large handful of baby spinach leaves; 1x180g-200g skinless cod fillet; 1 slice of mozzarella (about 20-30g); 2 tbsp basil leaves, finely chopped

4 steps

Prep:5minCook:20min

This recipe uses melted mozzarella cheese, fresh basil and balsamic vinegar, meaning it tastes like a dream. Enjoy.

Updated at: Sun, 03 Dec 2023 07:17:26 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories489.8 kcal (24%)

Total Fat21.4 g (31%)

Carbs26.9 g (10%)

Sugars18.3 g (20%)

Protein43 g (86%)

Sodium1378.8 mg (69%)

Fiber6.9 g (25%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

1 Tbspcoconut oil

1 x 400gchopped tomatoes

or 3-4 fresh tomatoes, roughly chopped

salt

pepper

1 Tbspbalsamic vinegar

baby spinach leaves

1 x 180gskinless cod fillet

20gmozzarella

2 Tbspbasil leaves

finely chopped

Instructions

Step 1

Melt the oil in a medium non-stick frying pan and add the onion, garlic and chopped tomatoes. Season well and bring to the boil over a high heat.

Step 2

Add the balsamic and allow to cook for 4-5 minutes. Chuck in the spinach and stir to combine.

Step 3

Season the cod and place it on top of the tomato mixture. Top with the mozzarella and basil.

Step 4

Cover and cook over a medium heat for 8-10 minutes or until the fish is cooked through and the cheese has just melted. Season to taste and eat straight from the pan.