Simple to cook and really satisfying. A gentle, balanced dinner that works well when you want something fresh and filling without much effort.
Calories 559 Protein 33g Fat 26g Carbs 46g
Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.
PAN-FRIED COD WITH BASIL MASH
🧑🧑🧒🧒 2 Servings 🧭 30 Mins 👌559 Cals
This is a really nice one for evenings when you want something that feels a bit more special but doesn’t require much fuss. The cod stays tender and flaky, the mash gets that lovely fresh basil flavour running through it, and the chorizo adds just enough richness to the cherry tomatoes and sugar snaps. It comes together in about half an hour and feels properly balanced - plenty of protein and fresh flavours without being heavy. A good spring dinner when you want fish that feels satisfying.
PAN-FRIED COD WITH BASIL MASH
🧑🧑🧒🧒 2 Servings 🧭 30 Mins 👌559 Cals
INGREDIENTS
400g (14oz) white potatoes
small handful fresh basil leaves
about 16 cherry tomatoes
30g (1oz) chorizo
180g (6oz) sugar snap peas
1 tsp balsamic vinegar
25g (1 heaped tbsp) butter
1 tbsp olive oil
2 x 125g (4oz) cod fillet (skinless and boneless)
METHOD
STEP 1
Peel and roughly chop the potatoes.
Heat a large pan of water on a high heat. When the water is boiling, add the potatoes and cook for 15-18 minutes until soft.
STEP 2
Pull the basil leaves off their stalks. Chop both the leaves and the stalks but keep them separate.
Halve the cherry tomatoes. Dice the chorizo.
STEP 3
Heat a large frying pan on a high heat (no oil). When hot, add the diced chorizo and stir-fry until lightly browned and oozing chorizo oil. Add the cherry tomatoes and sugar snap peas and stir-fry for a further 5 minutes. Transfer to a bowl and add the basil leaves and balsamic vinegar. Cover to keep warm and set aside.
STEP 4
Mash the potatoes with the butter and basil stalks. Taste and add more seasoning if you think it needs it. Cover with the lid and set aside to keep warm.
STEP 5
Turn the heat under the (now empty) chorizo pan down to medium and add the olive oil.
Season the cod fillets with salt and pepper and add to the pan. Cook for 3-4 minutes each side (depending on thickness) until golden on the outside and white all the way through.
STEP 6
To serve, add a big spoonful of mash to each plate, then add the cod. Top with the tomato, chorizo and sugar snap mixture
NUTRITIONAL INFO (PER SERVING)
559 CALS // 33G PROTEIN // 26G FAT // 46G CARBS
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Pan-fried Cod with Basil Mash. Simple to cook and really satisfying. A gentle, balanced dinner that works well when you want something fresh and filling without much effort.
Really yummy meal.Husband so happy xx
Cooked this last night and was quick easy and very delicious