Cod Recipes

CURRIED COD 

 Prep Time 10 minutes
 Cook Time 25 minutes
 
 Servings  4 People
 Calories 296kcal

 

Ingredients

  • 1 tbsp oil
  • 1 onion, chopped
  • 2 tbsp medium curry powder
  • thumb-sized piece ginger, peeled and finely grated
  • 3 garlic cloves, crushed
  • 2 x 400g cans chopped tomatoes
  • 4 cod fillets
  • 1 lemon zest
  • handful of coriander

 

Instructions

  • Heat the oil in a large, lidded frying pan. Cook the onion over a high heat for a few mins, then stir in the curry powder, ginger and garlic. Cook for another 1-2 mins until fragrant, then stir in the tomatoes, chickpeas and some seasoning.
  • Cook for 8-10 mins until thickened slightly, then top with the cod. Cover and cook for another 5-10 mins until the fish is cooked through. Scatter over the lemon zest and coriander, then serve with the lemon wedges to squeeze over.

Order your cod here

COD WITH BACON, LETTUCE & PEAS 

A good source of folate and fibre, this healthy fish supper also contains two of your five-a-day.
 
 
 Prep Time 8 minutes
 Cook Time 12 minutes
 
 Servings 2 People
 Calories 430kcal

 

Ingredients

  • 2 tsp sunflower oil
  • 2 rashers rindless smoked streaky bacon, cut into small pieces
  • 1 long shallot or small onion very finely sliced
  • 1 garlic clove crushed
  • 2 140g/5oz thick skinless cod fillets
  • 140g  frozen peas
  • 200ml chicken stock fresh or made with ½ cube
  • 2 little Gem lettuces thickly shredded
  • 2 tbsp  half-fat crème fraîche
  • 2  thick slices crusty wholegrain bread, to serve

 

Instructions

  • Heat the sunflower oil in a medium non-stick frying pan. Add the bacon, shallot or onion, and garlic. Cook gently, stirring, for 2 mins, then push to one side of the pan.
  • Season the cod with ground black pepper. Fry in the pan for 2 mins, then turn over. Add the peas and stock, and bring to a simmer. Cook over a medium heat for a further 2 mins, then add the lettuce and crème fraîche. Cook for a couple mins more, stirring the vegetables occasionally, until the fish is just cooked and the lettuce has wilted. Serve with bread to mop up the broth.

Order your cod here

COD KOFTA FLATBREAD 

Bringing together Indian spices and cool coconut relish, this street-food inspired cod dish is bursting with gentle chilli heat and fresh fragrant herbs.
 
 Cook Time 25 minutes
 
 Servings 4 people
 Calories 671kcal

 

Ingredients

  • 4 cod fillets
  • grated zest of a lemon
  • 2 cm piece ginger, peeled and finely grated
  • 2 cloves garlic, crushed
  • 1 green chilli, finely chopped
  • ½ tsp turmeric
  • 1 tsp ground cumin
  • ½ tsp cumin seeds
  • 2 cardamom pods, seeds removed and crushed
  • 30g breadcrumbs
  • handful of dill, chopped
  • handful of coriander leaves, chopped
  • sea salt flakes & freshly ground black pepper
  • rapeseed oil, for frying

 

Relish

  • 50g desiccated coconut
  • ½ small red onion, finely diced
  • 1 green chilli, finely chopped
  • juice of 1 lime
  • small handful of coriander leaves, chopped
  • small handful of mint leaves, chopped
  • sea salt flakes & freshly ground black pepper
  • pinch of caster sugar

 

Instructions

  • Roughly chop the fish into small pieces and put into a food processor with all the other kofta ingredients. Season well and pulse until combined. Mould into 20 small koftas and pop in the fridge to chill for half an hour.
  • Meanwhile, in a small bowl, combine all the relish ingredients and leave to one side.
  • Add a little oil to a frying pan and fry the koftas until cooked through – this will take about 3-4 minutes on each side.
  • Serve immediately on the warmed flatbreads with the coconut relish.

Order your cod here