with Roast Potato Mash and Cavolo Nero
Sea bass is a delicate fish, perfect for pairing with spices such as the Cajun blend in this recipe. Punchy and smoky with a spicy kick, Cajun spice mix contains ingredients such as chilli powder, ground cumin, oregano and thyme. SOURCE OF PROTEIN - Protein contributes to the maintenance of muscle mass.
Allergens
Tags
Baking Potato
1 unit(s)
Sweet Potato
1 unit(s)
Garlic Clove
1 unit(s)
Lemon
0.5 unit(s)
Chives
1 bunch(es)
Chopped Cavolo Nero
100 grams
Cod Fillets
2 unit(s)
Cajun Spice Mix
1 sachet(s)
Olive Oil for the Marinade
0.75 tbsp
Olive Oil for the Dressing
1.5 tbsp
Preheat your oven to 220°C/200°C fan/gas mark 7.
Chop the potato and sweet potato into 2cm chunks (no need to peel). Pop them both onto a large baking tray. Drizzle with oil, season with salt and pepper, then toss to coat.
Spread out in a single layer. TIP: Use two baking trays if necessary.
When the oven is hot, roast on the top shelf until golden, 25-35 mins. Turn halfway through.
Peel and grate the garlic (or use a garlic press).
Zest and halve the lemon (see ingredients for amount). Finely chop the chives (use scissors if easier).
Pat the cod dry with kitchen paper, then drizzle with the olive oil for the marinade (see pantry for amount). Season with salt and half the Cajun spice mix (add less if you'd prefer things milder). Rub onto both sides of the fish. IMPORTANT: Wash your hands and equipment after handling raw fish.
In a small bowl, mix the remaining Cajun spice mix with half the chives, a pinch of lemon zest, a squeeze of lemon juice and the olive oil for the dressing (see pantry for amount). Season with salt. Set your chive dressing aside.
Heat a drizzle of oil in a large frying pan on high heat. Once hot, add the cavolo nero and a splash of water and cover until wilted, 3-4 mins.
Remove the lid, add the garlic and stir-fry for 1 min more.
Season to taste with salt and pepper. Transfer to a large bowl and cover to keep warm.
When the potatoes have 10 mins left, wipe out your (now empty) frying pan and pop on medium-high heat (no oil).
Once hot, lay in the fish and fry until golden, 3-4 mins. TIP: To stop the fish from breaking up, don't move it around when it's cooking.
Turn and cook for 3-4 mins on the other side. When cooked, remove the pan from the heat. IMPORTANT: The fish is cooked when opaque in the middle.
When the potatoes are cooked, add them to your bowl of cavolo nero and roughly mash. Mix in a knob of butter (if you have any) and the remaining chives. Season to taste with salt and pepper.
Serve your cavolo nero mash topped with the spiced cod and a drizzle of chive dressing.
Chop any remaining lemon into wedges and serve alongside for squeezing over.
Enjoy!
2012
kJ
Energy (kJ)
481
kcal
Energy (kcal)
11.1
g
Fat
1.7
g
of which saturates
59
g
Carbohydrate
11.2
g
of which sugars
9.7
g
Dietary Fibre
23
g
Protein
0.61
g
Salt
with Crushed Roasted Potatoes and Cavolo Nero
with Herby Mash, Garlicky Green Beans and Tenderstem®
with Herby Mash, Garlicky Green Beans and Tenderstem®
