Crispy cod with pea mash and lighter tartare sauce recipe

Name: Crispy cod with pea mash and lighter tartare sauce
Yield: Serves 4
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

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

Shop your ingredients

Creamfields Greek Style Natural Yogurt 500G
Aldi Price Match
200g Greek-style yogurt
£0.95
£1.90/kg
Tesco Capers 190G
2 tbsp capers, drained, rinsed and chopped
£2.30
£19.17/kg DR.WT
Tesco Whole Pickled Gherkins 680G
2 gherkins, drained, rinsed and chopped
£1.40
£3.78/kg DR.WT
Tesco Shallots Onions 400G
1 small shallot, very finely chopped
£1.35
£3.38/kg
Tesco Curled Leaf Parsley 30g
2 tbsp chopped parsley, plus a few leaves to garnish
£0.50
£16.67/kg
Grower's Harvest Garden Peas 900G
500g (1lb) fresh or frozen peas
£1.15
£1.28/kg
Tesco Garlic 4 Pack
Aldi Price Match
2 garlic cloves, crushed
£0.87
£0.22/each
Tesco Fresh Cut Mint 30G
Aldi Price Match
1 tbsp chopped mint (optional)
£0.50
£16.67/kg
Tesco Extra Virgin Olive Oil 250Ml
1 tbsp olive oil, plus extra to drizzle
£3.40
£13.60/litre
Tesco Lemons Each
½ lemon, juiced
£0.37
£0.37/each
Tesco 2 Boneless Cod Fillets 280G
4 x 140g skin-on boneless cod fillets
£8.15
£29.11/kg
Tesco Chantenay Carrot and Baby Parsnip 350g
£1.30 Clubcard Price
(£3.71/kg)
Offer valid for delivery from 06/10/2026 until 19/10/2026
2 large carrots, peeled and thickly sliced
£1.55
£4.43/kg

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.