Recipes
Asian-style cod with satay spring greens
Get your fill of in-season spring veggies and a sauce you’ll go nuts over.
Get your fill of in-season spring veggies and a sauce you’ll go nuts over.
Cook: 20 Mins
Serves: 4
Price: £4.08 per serving
Nutritional Information
Each 377g serving contains
Energy
7016kj
445kcal
7016kj
445kcal
22%
Fat
24.5g
24.5g
High
35%
35%
Saturates
5.3g
5.3g
Low
27%
27%
Sugars
9.4g
9.4g
Low
10%
10%
Salt
1.58g
1.58g
Med
26%
26%
2
of your 5-a-dayof your reference intake.
Typical energy values per 100g:
1861kj/445kcal
Typical energy values per 100g:
1861kj/445kcal
Ingredients
4 Cod Fillets
2 tbsp Sesame Oil
Pinch of Chilli Flakes
200g Tenderstem Broccoli, halved
160g Mangetout
½ Savoy Cabbage, shredded
2 Carrots, thinly sliced
1 Garlic Clove, thinly sliced
1 Thumb-sized Piece of Ginger, peeled and grated
1 tbsp Low Salt Soy Sauce
1 tbsp Sesame Seeds
Lime Wedges, to serve
130g Smooth Peanut Butter
2 tbsp Low Salt Soy Sauce
2 Limes, juiced
130ml Warm Water
Method
1
Preheat the oven to 200°C/180°C fan/ gas 6. Wrap each cod fillet in a square of foil along with a little drizzle of sesame oil, chilli flakes and some salt. Place the parcels on a baking tray and bake for 20 mins.
2
Meanwhile heat the remaining oil in a wok or non-stick frying pan. Add the broccoli, mangetout, cabbage and carrot and fry over a high heat for 7–10 mins until lightly charred and tender. Add the garlic and ginger and cook for 1 min then stir through the soy.
3
To make the satay, blitz all the ingredients together in a high-speed blender until you have a smooth, pourable sauce.
4
Serve the veg in bowls. Top with the fish and drizzle over the satay sauce. Finish with some sesame seeds, a few extra wedges of lime to squeeze over and brown rice or noodles.
5
Cook’s tip: To get even more colour onto your plate, swap the cod fillets for pieces of skinless pink salmon.