Grilled cod with pancetta & pea mash

Grilled Cod with Pancetta and Pea Mash

Serves 4

  • 4 thick pieces cod fillets, from sustainable sources, ask your fishmonger, about 120g each

  • sea salt

  • freshly ground black pepper

  • 8 thin slices higher-welfare pancetta

  • 2 lemons, halved

  • 500 g potatoes, peeled and quartered

  • 300 g frozen garden peas, cooked and drained

  • 1 small knob butter

  • 1 splash milk

  • ½ red chilli, deseeded and finely diced, optional

  • 1 small bunch fresh mint

  • 2 bunches rocket

  • 1 splash extra virgin olive oil

Pre-heat your oven to 200ºC/400ºF/gas 6. Season the cod with salt and pepper, place on an oiled baking tray and lay two slices of pancetta over the top of each fillet.



Place the four lemon halves, cut side down, on the tray next to the fish. Roast in the preheated oven for 10–15 minutes.



Cook the potatoes until soft in boiling salted water. Meanwhile, blitz the peas in a food processor (or mash up with a fork if you don't have one).



Drain the potatoes and mash with butter, hot milk, salt and pepper, whizzed-up peas and the red chilli if you're using it. Toss the mint and rocket together in a mixing bowl and dress with olive oil.



Serve each piece of cod on a dollop of pea and potato mash, with a little salad on the side.



Tip: A nice piece of haddock can be used instead of cod.

Nutritional Information

Grilled cod with pancetta & pea mash

Lemony fish, crispy bacon and gorgeous mash

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This quick cod recipe looks a bit posh for dinner parties, but is really quick and simple
Serves 4
45m
Super easy
Method

Quick, healthy, and special enough for a dinner party!

Pre-heat your oven to 200ºC/400ºF/gas 6. Season the cod with salt and pepper, place on an oiled baking tray and lay two slices of pancetta over the top of each fillet.

Place the four lemon halves, cut side down, on the tray next to the fish. Roast in the preheated oven for 10–15 minutes.

Cook the potatoes until soft in boiling salted water. Meanwhile, blitz the peas in a food processor (or mash up with a fork if you don't have one).

Drain the potatoes and mash with butter, hot milk, salt and pepper, whizzed-up peas and the red chilli if you're using it. Toss the mint and rocket together in a mixing bowl and dress with olive oil.

Serve each piece of cod on a dollop of pea and potato mash, with a little salad on the side.

Tip: A nice piece of haddock can be used instead of cod.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 386
    19%
  • Carbs 27.3g
    11%
  • Sugar 3.7g 4%
  • Fat 22.0g 31%
  • Saturates 7.9g 40%
  • Protein 96.9g 215%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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