Cod alla livornese with olives and capers
~31 minon the hobItalyGluten-freeDairy-free
564kcal
42 gprotein
57 gcarbs
16 gfat
11 gfibre
The numbers are for one adult serving, based on someone who burns about 2,550 kcal a day. The app scales the portion to you and to everyone at the table.
| of the pot | kcal | protein | |
|---|---|---|---|
| Tombulking | 49% | 774 | 53 g |
| Emmagetting lean | 27% | 427 | 39 g |
| Jackgrowing | 24% | 374 | 28 g |
Sample household. Numbers worked out by the app’s model.
Ingredients
Serves
- Frozen cod / white fish fillet180 g
- Passata — 500 g½ pack
- Pitted olives25 g
- Capers15 g
- Potatoes, waxy250 g
- Extra virgin olive oil2 tsp
- Parsley, fresh½ bunch
- Frozen cod / white fish fillet360 g
- Passata — 500 g½ pack
- Pitted olives50 g
- Capers30 g
- Potatoes, waxy500 g
- Extra virgin olive oil20 ml
- Parsley, fresh½ bunch
- Frozen cod / white fish fillet720 g
- Passata — 500 g1½ packs
- Pitted olives100 g
- Capers60 g
- Potatoes, waxy1.0 kg
- Extra virgin olive oil40 ml
- Parsley, fresh1½ bunches
From your store cupboard
Dried oreganoBlack pepperSalt
If you can’t get it
- Capers → finely chopped pickled cucumber or green olives — what you want is that salty sharpness
Method
- Let the cod thaw — overnight in the fridge, or in a hurry in a sealed bag in cold water in 30 minutes, never in warm. Drain the thawed fish and pat it dry with kitchen paper, so meltwater doesn’t thin the sauce.
- Cut the potatoes into cubes and boil them 18 minutes, then drain.
- Cook the passata in the oil with the oregano 10 minutes, until it thickens and the oil separates to the surface.
- Add the olives and the rinsed capers. Unrinsed they would make the sauce far too salty.
- Add the cod in large pieces and cook covered 8 minutes. Don’t stir, only rock the pan.
- Fold in the potatoes, grind over pepper and scatter with parsley. Taste for salt only at the end; the olives and capers give plenty.
- Let the cod thaw — overnight in the fridge, or in a hurry in a sealed bag in cold water in 30 minutes, never in warm. Drain the thawed fish and pat it dry with kitchen paper, so meltwater doesn’t thin the sauce.
- Cut the potatoes into cubes and boil them 18 minutes, then drain.
- Cook the passata in the oil with the oregano 10 minutes, until it thickens and the oil separates to the surface.
- Add the olives and the rinsed capers. Unrinsed they would make the sauce far too salty.
- Add the cod in large pieces and cook covered 8 minutes. Don’t stir, only rock the pan.
- Fold in the potatoes, grind over pepper and scatter with parsley. Taste for salt only at the end; the olives and capers give plenty.
- Let the cod thaw — overnight in the fridge, or in a hurry in a sealed bag in cold water in 30 minutes, never in warm. Drain the thawed fish and pat it dry with kitchen paper, so meltwater doesn’t thin the sauce.
- Cut the potatoes into cubes and boil them 18 minutes, then drain.
- Cook the passata in the oil with the oregano 10 minutes, until it thickens and the oil separates to the surface.
- Add the olives and the rinsed capers. Unrinsed they would make the sauce far too salty.
- Add the cod in large pieces and cook covered 8 minutes. Don’t stir, only rock the pan.
- Fold in the potatoes, grind over pepper and scatter with parsley. Taste for salt only at the end; the olives and capers give plenty.
How to tell it’s done
- Frozen cod or other white fish fillet — Done when the flesh turns white and falls into flakes under a fork.
Allergens: Fish (4)
