Braised cod with peas, spring onions and carrots
prep: 15 minutes
cook: 16 minutes
serving: 2
Nutrition Facts
each serving
KCal
288
Carbs
22.9g
fiber
9.6g
Protein
35.5g
Fat
3.9g
Saturates
1.1g
Sugars
11.1g
Salt
0.7g
Fruit/Veg Portion
2
Ingredients
all 10 types- 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
Directions
5 steps in totalStep 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.
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