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Pan-Fried Cod
Calorie Conscious
Low Salt
Pan-Fried Cod

with Crushed New Potatoes, Green Beans and Tarragon Sauce

35 min
Difficulty: 2/3
British

For a recipe that delivers on flavour and speed, this simple but delicious dish comes out on top. Light and delicate in flavour, cod is a great fish to pair with this mild and creamy tarragon sauce. We’ve served it alongside crushed new potatoes and crunchy green beans for an easy and nutritious weeknight dinner. Tonight, you’re allowed to fish for compliments!

Allergens

Milk

Utensils

Medium Saucepan
Plate
Grill Pan

Tags

SEO
Calorie Conscious
Low Salt
Ingredients
Salad Potatoes

Salad Potatoes

350

Tarragon

Tarragon

0.25

Green Beans

Green Beans

150

Coley Fillet

Coley Fillet

2

Vegetable Stock Powder

Vegetable Stock Powder

0.5

Creme Fraiche

Creme Fraiche

75

Water

Water

150

Preparation
1
Cook the Potatoes

Put two large saucepans of water, each with a generous pinch of salt, on to boil for the potatoes and beans. Chop the new potatoes into 2cm chunks (no need to peel) and pop them in one of your pans of boiling water. Cook for 12-17 mins. TIP: The potatoes are cooked when you can easily slip a knife through. Meanwhile, trim the green beans. Pick the tarragon leaves from their stalks and finely chop (discard the stalks).

2
Cook the Fish

Pat the cod dry with kitchen paper. Season the fish with a pinch of salt and pepper. Heat a splash of oil in a frying pan on medium-high heat. Once the pan is hot, add the fish. Fry for 4-5 mins, then, carefully turn and cook for 2-3 mins more. iIMPORTANT: The fish is cooked when the centre is opaque. Remove it from the pan, set aside and cover with foil to keep warm. Keep the pan - we'll use it again!

3
Boil the Beans

While the fish cooks, pop the green beans in your second pan of boiling water. Cook for 4 mins, then drain in a colander and put to one side. Boil your kettle, then pour the boiling water (see ingredients for amount) into a measuring jug with the stock powder. Stir to dissolve, ready for the tarragon sauce.

4
Make the Sauce

Once the cod is out of your frying pan, add the stock to your pan on medium-high heat. Boil until it has reduced by one-third, 4-5 mins. Remove from the heat and pour in the crème fraîche. Give it a good stir, then add the tarragon (don't use it all if you only want a subtle flavour). Season to taste with salt and pepperif needed.

5
Crush the Potatoes

When the potatoes are cooked, drain in your colander and allow to steam-dry for 1 minute (you want as much water to drain out as possible). Return them to the pan and lightly crush with the back of a fork. For a decadent finish, toss them in a knob of butter (if you have some) and a pinch of salt and pepper.

6
Finish and Serve

Divide the crushed new potatoes and green beans between your plates. Top with the cod and finish with a generous amount of tarragon sauce. Enjoy!

Nutrition per serving

288

kcal

Energy (kcal)

1205

kJ

Energy (kJ)

6

g

Fat

4

g

of which saturates

34

g

Carbohydrate

5

g

of which sugars

25

g

Protein

1

g

Salt

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with Crushed New Potatoes Green Beans and Tarragon Sauce

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