Pan fried cod with potato salad recipe

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  • Serves 4
  • 20mins to cook
  • 355 calories / serving
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HE PANFRIEDCOD

Cook the potatoes in a pan of boiling salted water until tender, drain, then cool under cold running water for a minute or two. Drain again. To make the dressing put the capers, dill, mustard, sugar, vinegar and oil in a jam jar and shake for 1 minute or until combined and the dressing looks a little thicker, pour over the potatoes and stir through the spring onions. Set aside.

Pat the cod dry on kitchen towel. Heat a drizzle of oil in a large non stick frying pan then cook the fish skin side down for 3 minutes, this will give you nice crispy skin, flip over and cook for a further 2 minutes. Serve the fish with some potato salad. 

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  • Ingredients

  • 500g new potatoes, large ones halved
  • 2tbsp small capers
  • 2tbsp dill, chopped
  • 1tsp dijon mustard
  • 1tsp caster sugar
  • 2tbsp white wine vinegar
  • 2tbsp sunflower oil, plus a drizzle
  • 2 spring onions, finely chopped
  • 4 pieces boneless cod fillet or loin, about 150g each
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  • Energy 1495kj 355kcal 18%
  • Fat 8g 11%
  • Saturates 1g 5%
  • Sugars 5g 6%
  • Salt 0.1g <1%

of the reference intake
Carbohydrate 41.7g Protein 32.1g Fibre 3.4g

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