Name: Lemon and basil roasted cod
Prep time: 25 min
Cook time: 15 min
Total time: 40 min
Yield: 2
Ingredients: 250–300g cod loin (either one large loin or two smaller loins; or two cod or haddock fillets with the same total weight); 1 tsp olive oil; 2 tbsp fresh basil torn; 1 garlic clove peeled and crushed; Finely grated zest of ½ lemon plus 1 tbsp freshly squeezed lemon juice; Freshly ground black pepper; 150g cherry tomatoes; 200g potato peeled; 250g frozen peas; 50g low-fat soft cheese; 1 tbsp low-fat mayonnaise; To garnish: fresh basil leaves (optional)

Meal type: Main meal

Serves: 2

Total time: 40 minutes

Preparation: 25 minutes

Cook: 15 minutes

1. Preheat the oven to 200ºC/180ºC fan/gas mark 6.

2. If you have one large cod loin, cut it into two. Place the fish into a non-stick roasting tray.

3. Mix together the olive oil, torn basil, garlic, lemon zest and juice and season with black pepper. Spread equal amounts onto each piece of fish and roast for 12 to 15 minutes until the fish is cooked through.

4. After five minutes of cooking, arrange the cherry tomatoes around the fish.

5. While the fish is cooking, dice the potato and add to a pan of boiling water. Cook for five minutes, then add the peas and cook for a further three minutes.

6. Drain, add the soft cheese and mayonnaise, and blend in a food processor or with a hand-held blender to a mash consistency.

7. Heat through in a non-stick pan (or in the microwave for one minute). If freezing, the fish and mash (not the tomatoes) can be frozen at this point.

8. Divide between two serving plates and top with the cod and roasted tomatoes. Garnish with fresh basil leaves and an extra grinding of black pepper, if using.

Reader-tested recipe

This recipe has been tried and tested by members of our Patient Information Panel.

It's very filling, especially the mash

Heart Matters reader John Burden said:

“My wife and I both liked this. It's very filling, especially the mash. We're not keen on garlic so used 1 tsp fresh thyme instead.”

Energy 1514kJ 359kcal 18%

Carbs 68g -

Fat 7.2g Low 10%

Saturates 1.4g Low 7%

Sugar 11.8g Low 13%

Salt 0.42g Low 7%

% = an adult's reference intake

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Ingredients

250–300g cod loin (either one large loin or two smaller loins; or two cod or haddock fillets with the same total weight)

1 tsp olive oil

2 tbsp fresh basil, torn

1 garlic clove, peeled and crushed

Finely grated zest of ½ lemon plus 1 tbsp freshly squeezed lemon juice

Freshly ground black pepper

150g cherry tomatoes

200g potato, peeled

250g frozen peas

50g low-fat soft cheese

1 tbsp low-fat mayonnaise

To garnish: fresh basil leaves (optional)

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Lemon and basil roasted cod

Reader-tested recipe

Nutritional Information

Tried this at home?

Ingredients

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Chicken and vegetable traybake

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