Pan-fried Cod, Potatoes, Sun-dried Tomatoes & Capers (5-Ingredients)

This 5-ingredient meal definitely feels like a cheat, as in, there tastes like there should be more than those 5-ingredients. So simple to cook, with the cod providing a hit of lean protein.

Serves 2

Ingredients:

2 cod fillets

400g new potatoes

50g sun-dried tomatoes

30g capers

1 lemon

Method:

1). Place the potatoes into a saucepan of boiling water and cook until soft - should be about 10-15minutes.

2). Meanwhile, pat dry any excess moisture from the cod fillets and season with salt and pepper. Heat some oil from the sun-dried tomatoes in a frying pan over a high heat and add the capers tp crisp up. Then drain onto a piece of kitchen towel and set aside.

3). Next add the cod to the same frying pan over a high heat for approx. 3 minutes. Then turn the heat down and turn the cod over. Add the lemon juice, sun-dried tomatoes and capers into the frying pan. Cook the cod for approx. another 5 minutes (note: cooking times will vary depending on thickness and size of the fillets).

4). Once the potatoes are cooked, drain, season and divide between two plates. Then serve with the cod, sun-dried tomatoes and capers.

5). Enjoy!

Nutritional Composition (per serving):

Energy (kcal): 274

Fat (g): 1.3

Saturates (g): 0.3

Carbohydrates (g): 39

Sugars (g): 12

Protein (g): 20

The Sports Chef