Head Coach Kim has been busy in the kitchen again, this time coming up with yum healthy Energised Cod & Watercress Wraps…..
Energised Cod & WaterCress Wraps
Cod is a great source of omega 3 fatty acids, vitamins B12 and B6 and niacin – all extremely good for assisting the heart and blood vessels. This added to the phytochemicals in the watercress mean you get a tasty and incredibly good for your heart meal. By serving on a bed of maftoul, this meal provides plenty of wholegrain energy to boot.
Preparation Time: 10 minutes
Cooking Time: 20 minutes
250 grams fresh cod
100g fresh watercress
4 cloves of garlic, peeled
1 green chilli, chopped
8-10 slices of parma ham
2 tbsp Fine Oils extra virgin olive oil
2 tbsp Fine Oils balsamic vinegar
360 ml boiled water
1 Kallo organic vegetable stock cube
150 grams Oxfam/Zaytoul maftoul
1 small red onion, diced
100 grams sundried tomato, chopped
100 grams black olives, stoned and chopped
What to do:
Preheat the oven to 180 degrees.
Take the cod and pile 50g of the watercress, chilli and garlic along the top of it. Carefully wrap the cod and its topping in the slices of parma ham down its length. Place on a baking tray and sprinkle with the olive oil and balsamic vinegar. Put the tray in the oven for 14 minutes (fan assisted) or 17 minutes (standard).
Mix the stock cube in with the boiling water. Add the maftoul and simmer and stir until the water is all absorbed.
Add the onion, tomato and olives to a hot pan and lightly sautee. Once the maftoul is cooked, add to the pan and mix together, adding pepper to season to taste.
Spoon some of the maftoul mixture onto a plate. Place the remaining watercress on top. Remove the cod from the oven and slice into small rolls. Arrange the rolls on the maftoul and watercress to serve.
Recipe (C) Kim Ingleby and photo courtesy of Love Watercress
Fancy a dessert to go with your wraps, try out Head Coach Kim’s Brocolli Brownies 🙂