PAN-FRIED COD WITH CHAMP
Champ, a traditional Irish accompaniment of potato and spring onion, adds real warmth to this simple cod dish
Provided by John Torode
Categories Dinner, Main course
Time 45m
Number Of Ingredients 7
Steps:
- Cook the potatoes in a pan of boiling water until tender, about 10-15 mins. Meanwhile, chop the spring onions, separating the green part from the white.
- Lay the cod on a piece of kitchen paper to remove any excess moisture. Heat a frying pan to a high heat, add the oil, then the fish, skin side down. Don't move the pan or even shake it as this will tear the skin. Cook for 4-5 mins until the edges start to colour. Turn the fish over and cook for a further 3-4 mins.
- Bring the cream and milk to the boil in a pan with the butter, then add the chopped white part of the onions, simmer for a few minutes, then season, if you want to. Mash the potatoes and mix in the hot cream and milk and half the chopped green part of the spring onions. Sprinkle the rest over the mash. Serve with the fish, pouring over any pan juices.
Nutrition Facts : Calories 890 calories, Fat 58 grams fat, SaturatedFat 31 grams saturated fat, Carbohydrate 51 grams carbohydrates, Fiber 4 grams fiber, Protein 42 grams protein, Sodium 0.5 milligram of sodium
EASY PAN-FRIED COD
Make your weeknight sizzle with this fantastic fish dish for two. Use a handful of ingredients to make a filling supper, serve with fresh crusty bread
Provided by Good Food team
Categories Dinner, Supper
Time 20m
Number Of Ingredients 7
Steps:
- Pour all the oil from the jar of peppers into a deep frying pan. Heat the oil until bubbling, then tip in the potatoes and onion and toss in the oil. Cook for 5 mins, stirring every now and then until the potatoes are beginning to turn golden.
- Carefully pour most of the oil out of the frying pan, leaving behind about 1 tbsp. Tip in the beans and drained peppers, season and stir until well mixed. Lay the fish, skin side down, on top of the vegetables.
- Cover the pan and cook over a medium heat for 5 mins more or until the fish flakes easily with a fork and the vegetables are tender. Squeeze the lemon half over the fish and serve with crusty bread to mop up the juices.
Nutrition Facts : Calories 337 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Fiber 5 grams fiber, Protein 37 grams protein, Sodium 0.48 milligram of sodium
COD WITH BACON, LETTUCE & PEAS
A good source of folate and fibre, this healthy fish supper also contains two of your five-a-day
Provided by Good Food team
Categories Dinner, Main course
Time 20m
Number Of Ingredients 10
Steps:
- 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.
Nutrition Facts : Calories 430 calories, Fat 15 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 32 grams carbohydrates, Sugar 5 grams sugar, Fiber 7 grams fiber, Protein 42 grams protein, Sodium 1.8 milligram of sodium
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