- Protein
- About 29 g of protein a portion
- Calories
- About 295 kcal a portion
- Makes
- Makes 2 portions
- Time
- 30 minutes
- Good for
- Mild flavours
Ingredients
- 300 g new potatoes, halved if large
- 2 skinless cod fillets, about 125 g each
- 2 tsp olive oil
- 1 lemon, zest and juice
- 160 g frozen peas
- A small handful of parsley or dill, chopped
- Black pepper
Method
- Heat the oven to 200°C (180°C fan), gas mark 6. Boil the potatoes in a pan of water for 15 to 20 minutes, until tender.
- Meanwhile, put the cod on a baking tray lined with baking paper. Drizzle over 1 tsp of the oil, grate over the lemon zest and season with black pepper.
- Bake for 12 to 15 minutes, until the fish is opaque all the way through and flakes easily with a fork.
- Add the peas to the potatoes for the last 3 minutes, then drain. Crush them lightly with a fork, with the rest of the oil, half the lemon juice and the herbs.
- Serve the cod on the potatoes and peas, with the rest of the lemon juice squeezed over.
About the figures
The protein and calorie figures are worked out from the UK food composition tables (McCance and Widdowson's, 2021) and typical supermarket labels, so they are a guide rather than an exact count. The brands you buy may differ a little.
The figures use strained Greek-style yoghurt with about 10 g of protein in 100 g. Some yoghurts sold as Greek style have about half that, so check the label.
If you have a food allergy, check the labels of what you buy. Recipes marked vegetarian contain no meat or fish; if you need them to be vegetarian, check the cheese says it is suitable.
Cook chicken until there is no pink meat left, eat leftovers within 2 days, and reheat them only once, until steaming hot all the way through.