Crispy cod with pea mash and lighter tartare sauce recipe
In partnership with Diabetes UK
A British classic, but not as you know it! Cooking the cod on the barbecue gives it a mouthwateringly crispy skin, which tastes delicious served with a fragrant pea mash and a homemade tartare sauce. This summery supper is not only gluten-free and protein-packed, but it also contains two of your five a day.
See method- Serves 4
- 5 mins to prepare and 15 mins to cook
- 335 calories / serving
- Gluten-free
- Healthy
Ingredients
- 200g Greek-style yogurt
- 2 tbsp capers, drained, rinsed and chopped
- 2 gherkins, drained, rinsed and chopped
- 1 small shallot, very finely chopped
- 2 tbsp chopped parsley, plus a few leaves to garnish
- 500g (1lb) fresh or frozen peas
- 2 garlic cloves, crushed
- 1 tbsp chopped mint (optional)
- 1 tbsp olive oil, plus extra to drizzle
- ½ lemon, juiced
- 4 x 140g skin-on boneless cod fillets
- 2 large carrots, peeled and thickly sliced
Each serving contains
- Energy
- 1410kJ 335.0kcal
- Fat
- 13g
- Saturates
- 4g
- Salt
- 1.2g
- Sugars
- 16g
of the Reference intake
Carbohydrate 22.9gProtein 34.0gFibre 10.0g
Method
- To make the tartare sauce, put the yogurt (reserve 2 tbsp) in a bowl and stir in the capers, gherkins, shallot and chopped parsley. Set aside.
- In a pan of boiling water, cook the peas for 3 minutes. Drain then return to the pan with the garlic, mint (if using), oil, lemon juice and the reserved yogurt. Crush lightly with a fork to give a chunky mash. Keep warm.
- Heat a barbecue or griddle pan until hot. Season the fish and put skin side down on the barbecue or griddle. Cover and cook for 5-6 minutes until the fish is opaque and cooked through. Remove and rest skin side up for 2 minutes.
- Steam the carrots for 3-5 minutes, until tender. Divide the pea mash between plates, top with the fish and a dollop of tartare. Serve with the carrots, reserved parsley and a drizzle of olive oil.
- See more BBQ fish & seafood recipes
