Name: Braised cod with peas, spring onions and carrots
Prep time: 15 minutes
Cook time: 16 minutes
Yield: 2
Ingredients: 200g baby Chantenay carrots, halved lengthways; 1 low-salt fish stock cube; 200g frozen peas; 6 spring onions, cut into 2cm slices; 15g fresh dill; 2 cod steaks (approx 300g); 1 tsp cornflour dissolved in 1 tbsp water; 20g lightest cream cheese; black pepper; 2 lemon wedges

Braised cod with peas, spring onions and carrots

Cod in a light creamy sauce is easy to make and a good way to use frozen peas.

Serves

Prep

15 minutes

Cook

16 minutes

Nutritional Information:

Each 558g serving contains (excludes serving suggestion)

KCal: 288
Carbs: 22.9g
Fibre: 9.6g
Protein: 35.5g
Fat: 3.9g
(Low)
Saturates: 1.1g
(Low)
Sugars: 11.1g
(Low)
Salt: 0.7g
(Low)
Fruit/Veg Portion: 2

What makes a healthy, balanced diet?

Ingredients

200g baby Chantenay carrots, halved lengthways
1 low-salt fish stock cube
200g frozen peas
6 spring onions, cut into 2cm slices
15g fresh dill
2 cod steaks (approx 300g)
1 tsp cornflour dissolved in 1 tbsp water
20g lightest cream cheese
black pepper
2 lemon wedges

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Method

Step 1

Preheat the oven to 180°C/gas 4. Add the carrots to a saucepan, with the stock cube and 300ml water. Bring to the boil, turn down the heat, add the lid, and simmer for 5 minutes.

Step 2

Pour the carrots and stock into an ovenproof dish. Add the peas and spring onions and scatter with 10g of the dill.

Step 3

Place the cod steaks on top, cover with foil and bake for 10 minutes.

Step 4

Carefully remove the fish and set aside Add the cornflour to the vegetables, mix well and return to the oven for a minute.

Step 5

Remove the vegetables from the oven, stir in the cream cheese. Divide the vegetables and sauce between two plates and place a piece of cod on top of each. Scatter with fresh dill and black pepper and serve with lemon.

Recipe tips

Works well with haddock, salmon, monk fish or pollock. You could add some prawns.
If you don't have frozen peas, tinned peas in water or frozen sweetcorn will work just as well with this recipe.
You could also cook this on the hob in a pan with a tight fitting lid.
To prepare in advance cook the carrots in stock then allow to cool, assemble everything in an oven proof dish then refrigerate until needed. Allow 5 minutes extra cooking time if cooking straight from the fridge.