Prep Time:10 mins
Understanding food allergies and intolerances
Pan fried pesto cod
Cooking Time:20 mins
Serves:1 Adult
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!
About this recipe
Fish is rich in protein, vitamins and minerals which are essential for maintaining good health!
Ingredients
- 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
Method
- Cook the potatoes in boiling water for 20 minutes until soft and cooked through.
- Heat a teaspoon of the oil in a saucepan over a medium heat and when hot, add the garlic, cooking for 30 seconds.
- Turn the heat down to low and add the onion, courgette and red pepper, cooking gently for 10 minutes.
- 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.
- 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.
- 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.
- After the cod has cooked on one side for 5 minutes, carefully turn it over and cook for a further 3–4 minutes.
- 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.
- When the pesto starts to bubble and brown, remove from the heat and serve with the Mediterranean vegetables and drained new potatoes.
What you will need
- Chopping board
- Chopping knife
- Fish slice
- Frying pan
Serving suggestions
Any left over Mediterranean vegetables can be enjoyed the next day either on their own or with pasta or chicken.
"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."
