Cod Tian with Mediterranean Vegetables and Bulgur
79 min 1 serving 560 kcal · 35 g proteinLevel: Expert
The nutritionist's note
560 kcal, 35 g of protein and 10.5 g of fibre for only 16.5 g of fat: the lightest maintenance meal at expert level. The cod finishes cooking on the vegetables and soaks up their juices, with no extra fat.
Ingredients
1 serving
- cod fillet140 g
- bulgur70 g
- zucchini120 g
- aubergine120 g
- tomato150 g
- black olives20 g
- olive oil10 g
- garlic2 clove · 10 g
- thyme2 g
Method
- 1
Preheat the oven to 180 °C. Slice the zucchini (120 g), aubergine (120 g) and tomato (150 g) into even 4 mm rounds on a mandoline.
- 2
Salt the aubergine rounds for 10 minutes to draw out water, then rinse and dry them to remove the bitterness.
- 3
Rub the base of a dish with the garlic (2 cloves) and pour in 5 g of olive oil.
- 4
Stand the rounds upright in a tight alternating pattern, season, add the thyme (2 g) and the remaining oil (5 g).
- 5
Bake for 45 minutes: the vegetables should shrink by half and colour at the edges.
- 6
Cook the bulgur (70 g) for 12 minutes in 140 ml of salted water, covered and off the heat for the last 5 minutes.
- 7
Lay the cod fillet (140 g) on the tian, add the olives (20 g) and return to the oven for 12 minutes. Serve with the bulgur.
Nutrition facts
per serving
| Energy | 560 kcal |
|---|---|
| Protein | 35 g |
| Carbohydrates | 60 g |
| Fat | 16.5 g |
| Fibre | 10.5 g |
| Iron | 3 mg |
| Vitamin B12 | 1.2 µg |
Potential allergens
- fish
- gluten
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