Pan-fried Cod with Basil Mash
30-minute weeknight dinner with a hint of Mediterranean flair.
SERVES 2 // READY IN 30 MINS // 559 CALS
For a fresh, flavourful meal, this Pan-fried Cod with Basil Mash is a perfect choice. Tender cod fillets are seared to perfection, served alongside creamy basil-infused mashed potatoes. The vibrant mix of cherry tomatoes, sugar snap peas, and smoky chorizo adds a rich, satisfying touch. High in protein and low in carbs, this 30-minute dish brings a balance of lightness and indulgence, making it an ideal weeknight dinner with a hint of Mediterranean flair.
Pan-fried Cod with Basil Mash
SERVES 2 // READY IN 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)
DIRECTIONS
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