Crispy cod with pea mash and lighter tartare sauce recipe

  • Serves 4
  • 5 mins to prepare and 15 mins to cook
  • 335 calories / serving
  • Healthy
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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. 

  1. 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.
  2. 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.
  3. 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.
  4. 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. 

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  • 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
  • Energy 1410kj 335kcal 17%
  • Fat 13g 18%
  • Saturates 4g 22%
  • Sugars 16g 18%
  • Salt 1.2g 21%

of the reference intake
Carbohydrate 22.9g Protein 34g Fibre 10g


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