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Caribbean Style Jerk Spiced Cod
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Caribbean Style Jerk Spiced Cod

Caribbean Style Jerk Spiced Cod

with Sweet Potato Wedges, Green Beans and Garlic Aioli

This delicious Caribbean Style Jerk Spiced Cod has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Tags:
Under 650 calories
WeightWatchers
Spicy
Allergens:
Mustard
Fish

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time45 minutes
Cooking time35 minutes
DifficultyMedium

Ingredients

serving amount

2

Sweet Potato

2

Garlic Clove

1

Lime

1

Caribbean Style Jerk

(Contains Mustard)

2

Cod Fillets

(Contains Fish)

150

Green Beans

½

Red Chilli

Not included in your delivery

1

Olive Oil for the Marinade

3

Mayonnaise

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Nutritional information

Energy (kcal)541 kcal
Energy (kJ)2263 kJ
Fat20.4 g
of which saturates2.2 g
Carbohydrate65 g
of which sugars18.2 g
Protein24.5 g
Salt1.03 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Baking Tray
Bowl
Garlic Press
Aluminum Foil
Baking Paper
Grill Pan
Lid

Instructions

Roast the Sweet Potatoes
1

Preheat your oven to 200°C. Chop the sweet potatoes into 2cm wide wedges (no need to peel). Pop the wedges onto a large baking tray. Drizzle with oil, season with salt and pepper, then toss to coat. Spread out in a single layer. TIP: Use two baking trays if necessary. When the oven is hot, roast on the top shelf until golden, 25-35 mins. Turn halfway through.

Marinate the Cod
2

Meanwhile, peel and grate half the garlic (or use a garlic press). Pop the remaining (unpeeled) garlic into a small piece of foil with a drizzle of oil and scrunch to enclose it, then set aside. Halve the lime. In a large bowl, combine the Caribbean style Jerk, olive oil for the marinade (see ingredients for amount) and grated garlic. Season with salt and pepper, then squeeze in the juice of half the lime. Pop the cod into the bowl and turn in the marinade to coat well.

Get Baking
3

Line a baking tray with baking paper and lay the marinated cod on one side and the garlic parcel on the other. Once the sweet potato has roasted for about 15 mins, pop the cod baking tray onto the middle shelf and bake until the fish is cooked and the garlic is soft, 10-15 mins. IMPORTANT: Wash your hands and equipment after handling raw fish. The fish is cooked when opaque in the middle.

Cook the Beans
4

Meanwhile, trim the green beans. Heat a drizzle of oil in a frying pan on medium-high heat. Once the pan is hot, add the green beans and stir-fry until starting to char, 3-4 mins. Turn the heat down to medium, then add a splash of water and immediately cover with a lid or some foil. Allow to cook until the beans are tender, 4-5 mins. Remove the pan from the heat and season with salt and pepper. Cover to keep warm.

Make the Garlic  Aioli
5

Next, pop the mayonnaise into a small bowl (see ingredients for amount). Once the garlic is roasted and cooled, cut the end with scissors, squeeze it out of the skin and mash with a fork. Add to the bowl of mayo, season with salt and pepper, then mix together. Set the garlic aioli aside. Halve the chilli lengthways, deseed, then finely chop (see ingredients for amount).

Serve
6

When everything is ready, transfer the cod to your plates and sprinkle over the red chilli (use less if you don't like too much heat). Serve the wedges and green beans alongside with the garlic aioli for dipping. Cut any remaining lime into wedges for squeezing over. Enjoy!