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Pan-Fried Cod

Pan-Fried Cod

with Sticky Roasted Cauli and Potatoes

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We love good Pan-Fried Cod with Cauli & Potatoes and this deliciously simple, chef-curated recipe doesn't disappoint. Time to bust out the pots and pans!


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 conflict 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 Time35 minutes
Difficulty levelMedium
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

1 pack(s)


1 pack(s)

Cauliflower Florets

1 unit(s)

Spring Onion

1 unit(s)

Echalion Shallot

2 unit(s)

Garlic Clove

1 pot(s)

Curry Powder

1 sachet

Mango Chutney

2 fillet



Not included in your delivery

100 milliliter(s)


Nutritional information
Nutritional informationarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)1515 kJ
Energy (kcal)362 kcal
Fat2.0 g
of which saturates1.0 g
Carbohydrate56 g
of which sugars15.0 g
Protein29 g
Salt0.4 g
Always refer to the product label for the most accurate ingredient and allergen information.
Instructionsarrow up iconarrow up icon
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Preheat your oven to 200°C. Chop the salad potatoes into 2cm chunks (no need to peel!). Halve any larger cauliflower florets.


Pop the potatoes and cauliflower on a low sided wide baking tray. Drizzle with oil, then season with salt and pepper. Toss to coat and spread out into a single layer. Once your oven is hot, roast on the top shelf of your oven until golden, 25-30 mins. Turn halfway through cooking. Tip: Use two baking trays if necessary, you want everything nicely spread out.


Meanwhile, trim the spring onion and thinly slice - set aside. Halve, peel and thinly slice the shallot. Peel and grate the garlic (or use a garlic press).


Heat a drizzle of oil in a saucepan on medium heat. Once hot, add the shallot, stir together and stir-fry until softened, 2-3 mins. Stir in the garlic and curry powder and cook, stirring for 1 minute, then pour in the water (see ingredients for amount) and mango chutney. Season with salt and pepper, bring to the boil whilst stirring. Reduce the heat slightly and simmer until the sauce is sticky and thickened, 3-4 mins. Remove from the heat. Taste and add salt and pepper, if you feel it needs it.


While everything cooks, get your washing up done. When the potatoes are 5 mins from being cooked, heat a glug of oil in a large frying pan on high heat. Pat the cod with kitchen paper to remove any excess moisture and season with salt. Once the oil is hot, lay in the fish and fry until golden, 2-3 mins. Turn and cook for 2-3 mins on the other side. IMPORTANT: The fish is cooked when opaque all the way through. Remove the pan from the heat.


Heat the mango glaze through and add to the cauliflower and potatoes. Mix together to coat in the mixture. Serve in bowls and place the fish on top. Sprinkle over the spring onion and enjoy!