Quick and Easy Tomato & Thyme Cod

Last Updated 1st August 2019
Quick and easy tomato & thyme cod recipe

Life is busy. When you’ve worked through the day, done all the jobs around the house and managed to fit in a workout or coffee date with friends, the last thing you want to do is slave over a stove for hours.

Getting a cheeky takeaway or chucking a pizza in the oven every now and then is totally cool – pizza is life, after all! But it’s super helpful to have some healthy and quick recipes to hand for days you’ve got no spare time but crave a quality, nutritious meal.

Well, this quick and easy tomato and thyme cod recipe is your saviour! Cod is high in lean protein, packed with B vitamins and boasts some impressive health benefits. Paired with a delicious thyme and tomato sauce, it’ll get your taste buds tingling in no time at all.

Easy tomato & thyme cod recipe

Quick and Easy Thyme & Tomato Cod

Prep time: 5 minutes | Cooking time: 15 minutes | Serves: 2 | Pescatarian

INGREDIENTS

- 1 tbsp coconut oil
- 1 onion, chopped
- 200g chopped tomatoes
- 1 tsp agave
- A few sprigs of thyme
- 1 tbsp soy sauce
- 2 cod fillets

METHOD

  1. Heat the oil in a pan and add the onions. Fry for about 5 minutes until lightly browned.
  2. Stir in the tomatoes, agave, thyme and soy, and bring to the boil.
  3. Simmer for around 5 mins, then add the cod fillets. Cover and cook for 10 minutes or so, until the cod flakes easily.
  4. Serve up with some baked or boiled potatoes and enjoy!

Nutritional Values

Typical Nutritional Values Per Serving
Energy kj 1093
Energy kcal 259
Fat (g) 6.9
of which saturates (g) 5.4
Carbohydrates (g) 18
of which sugars (g) 15
Fibre (g) 3.9
Protein (g) 28
Salt (g) 1.5
Nutrient Breakdown Per 100g
Minerals & Trace Elements
Sodium (mg) 172
Potassium (mg) 229
Chloride (mg) 290
Calcium (mg) 26.6
Phosphorus (mg) 73
Magnesium (mg) 16.6
Iron (mg) 0.37
Zinc (mg) 0.28
Copper (mg) 0.04
Manganese (mg) 0.1
Selenium (ug) 13.6
Iodine (ug) 51
Vitamins
Vitamin A (ret eq) (ug) 18.4
Carotene (ug) 0.62
Vitamin E (mg) 0.79
Vitamin K 1 (ug) 1.7
Thiamin (B1 ) (mg) 0.11
Riboflavin (B2 ) (mg) 0.05
Niacin total(B3 ) (mg) 2.6
Niacin (mg) 1.1
Tryptophan (mg) 87
Pantothenic Acid (B5) (mg) 0.14
Vitamin B 6 (mg) 0.11
Folates (B9) Total (ug) 10.7
Vitamin B 12 (ug) 0.59
Biotin (B7) (ug) 1
Vitamin C (mg) 4.4

How easy was this thyme & tomato cod recipe?! It’s the perfect go-to for hectic days when you’re rushed off your feet.

If you’re super busy and prone to skipping meals – whether it’s breakfast, lunch or dinner – Nutribuddy shakes can help you out. We make our products using only organic, whole foods – yep, our shakes are actually good for you. All you need to do is add milk and you can be right out the door!


Stock image credit: UnsplashPexels & Pixabay

The views and opinions expressed in this article are those of the author and do not necessarily reflect the views of Nutribuddy Ltd.

Author Bio!

Alice Nutribuddy Author Bio

Post by Alice

After graduating from University with a 1st class marketing degree, I ventured into the world of freelance marketing. I now work as Nutribuddy’s Marketing Assistant on all things content and social media! Originally from North Wales but now based in Chester, I spend my free time writing on my blog, hanging out with my sausage dog and travelling. As a self-confessed animal-lover who’s trying to lead an increasingly eco-friendly lifestyle, I’m super happy to be working with an ethical, cruelty-free and vegan brand like Nutribuddy!