Pan fried pesto cod

Tasty and Nutritious


It is recommended that we eat two portions of fish a week including one portion of oily fish! This pan fried pesto cod recipe is packed with flavour and a great way of helping you to get fish into your diet!


Ingredients - Serves 1 Adult

  • 4 new potatoes (160g / 5½oz.)
  • 2 teaspoons of olive oil
  • 1 clove garlic, peeled and crushed or finely chopped
  • 1 small onion, peeled and chopped
  • 1 medium courgette, diced
  • 1 medium red pepper, de-seeded and diced
  • 2 medium tomatoes, diced
  • 1 teaspoon of mixed herbs 
  • Dash of red wine vinegar
  • Black pepper, to taste
  • 1 medium cod fillet (120g / 4½oz.)
  • 1 tablespoon of pesto
  • 1 tablespoon of Parmesan*, grated

*Vegetarians can look for vegetarian friendly Parmesan 

Method

  1. Cook the potatoes in boiling water for 20 minutes until soft and cooked through.
  2. Heat a teaspoon of the oil in a saucepan over a medium heat and when hot, add the garlic, cooking for 30 seconds.
  3. Turn the heat down to low and add the onion, courgette and red pepper, cooking gently for 10 minutes.
  4. Next add the tomatoes and herbs and continue to cook for another 5 minutes. Finish the sauce by adding a dash of red vinegar and freshly ground black pepper.
  5. Prepare the cod by blotting it with kitchen paper to remove any excess moisture. Heat the remainder of the oil in a non-stick frying pan over a high heat.
  6. When ready, lay the cod, skin side down on the pan and cook for 4–5 minutes until the edges start to colour. Do not move the fish as it may tear the skin.
  7. After the cod has cooked on one side for 5 minutes, carefully turn it over and cook for a further 3–4 minutes.
  8. Heat the grill. Gently turn the cod skin side down again and carefully spoon the pesto and grated Parmesan on top of the fillet. Finish the cod until the grill for 2-3 minutes.
  9. When the pesto starts to bubble and brown, remove from the heat and serve with the Mediterranean vegetables and drained new potatoes.

Serving Suggestions

Any left over Mediterranean vegetables can be enjoyed the next day either on their own or with pasta or chicken.

info

Cod fillets can be purchased fresh or frozen. Fresh fish is full of flavour and convenient to prepare and cook. Frozen fish with no coatings has the same nutritional content as fresh fish.

About this Recipe

Fish is rich in protein, vitamins and minerals which are essential for maintaining good health! 

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Pan fried pesto cod

Serves

1 Adult

1 Adult

Preparation Time

10 Minutes

10 Minutes

Cooking Time

20 Minutes

20 Minutes

5-a-day

5 Of Your 5 A Day

5 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Fish Slice, Frying Pan

Chopping BoardChopping KnifeFish SliceFrying Pan
Energy
2116kj
505kcal
%
Fat
20.9g
30%
Saturates
3.8g
19%
Sugars
19.6g
22%
Salt
1.3g
22%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (763g)
Energy277Kj 2116Kj
66Kcal 505Kcal
Fat2.7g 20.9g
(of which saturates)0.5g 3.8g
Carbohydrate5.7g 43.5g
(of which sugars)2.6g 19.6g
Fibre1.3g 9.6g
Protein4g 30.9g
Salt0.2g 1.3g

Recipe rating

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