Sweet & Sour Cod Fillets Recipe

You absolutely have to try our high protein, low calories Sweet & Sour Cod Fillets Recipe!

 

Ingredients (serves 2):

  • 500g cod fillets (cut into equal size chunks)
  • 2 onions (chopped)
  • 1 red pepper (chopped)
  • 1 green pepper (chopped)
  • 1 can of pineapple chunks
  • 2 tbsp. of olive oil
  • 1 tbsp. of corn flour
  • 1 tbsp. of ketchup
  • 2 tbsp. of dried basil
  • Salt and pepper (to taste)

 

Directions:

  1. Season the cod with basil, salt and pepper and fry over medium heat for about 4 minutes. Remove the pan.
  2. Reduce the heat and add onions, green and red pepper and fry until soft (about 4 minutes).
  3. Add pineapple chunks, ketchup and 3tbsp of pineapple juice from the can. Simmer for further 5 minutes on low heat.
  4. Mix the flour with 2tbsp pineapple juice from the can, stir well and add to the pan.
  5. Add previously fried cod fillets and simmer for further 3 minutes.
  6. Season with salt and pepper to taste and serve hot.

 

Nutritional Information (per serving):

  • Calories: 344
  • Protein: 38g
  • Carbs: 33g
  • Fats: 8g

 

Remember to follow us and post your meals on Instagram, and use the hashtag #LDNMuscle so we can see your lovely creations, repost some and spread the LDNM Community far and wide!

 

 

 

 

  

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