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.
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
- Heat the oil in a pan and add the onions. Fry for about 5 minutes until lightly browned.
- Stir in the tomatoes, agave, thyme and soy, and bring to the boil.
- Simmer for around 5 mins, then add the cod fillets. Cover and cook for 10 minutes or so, until the cod flakes easily.
- 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!
