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PARSLEY CREAM COD

Servings: 4

Hands On Time : 15 minutes with lid

Cooking Time: 25 minutes

COOK’S NOTES:

This one-pan dish is all about clean spring flavours, using a simple method that works with any white fish like hake or haddock. If you are prepping meals in advance you can speed this recipe up significantly by using pre-cooked baby potatoes, which keep well in the fridge in an airtight container.

Ingredients

2 tbsp olive oil

2 banana shallots, thinly sliced

2 garlic cloves, thinly sliced

1 courgette, cut into thin batons

175ml white wine

200ml vegetable stock

150g baby potatoes, halved

75ml double cream

12 asparagus spears

120g frozen peas

4 cod fillets (about 175g each)

Sea salt and black pepper

Flat-leaf parsley, chopped, to serve

Instructions

1.Heat the oil in a large sauté pan and gently fry the shallots over a medium heat for 4 minutes until softened. Add the garlic and courgette, increase the heat and fry until the courgette starts to take on some colour. Transfer the contents of the pan to a plate and set aside.

2.Add the wine to the pan and bubble away until reduced by half, then add the stock and potatoes. Season well, cover and simmer for 8–10 minutes.

3.Stir in the cream then return the courgettes, shallot and garlic back to the pan. Stir in the asparagus and peas then nestle the cod fillets into the pan.

Cover with a lid and cook for 4–5 minutes until the cod is just cooked through and the asparagus is tender.Serve with a scattering of parsley.

Nutritional

KCALS

390

FAT

17g

SAT FAT

7g

CARBS

12g

SUGARS

6g

FIBRE

4g

PROTEIN

36g

SALT

0.56g

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