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Peri Peri Breaded Cod

Peri Peri Breaded Cod

with Garlicky Beans and Spiced Wedges

This delicious Peri Peri Breaded Cod has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Tags:
Under 650 calories
WeightWatchers
Allergens:
Cereals containing gluten
Egg
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 Time35 minutes
Cooking time20 minutes
DifficultyMedium

Ingredients

serving amount

450

Potatoes

2

Peri Peri Seasoning

150

Green Beans

2

Garlic Clove

25

Panko Breadcrumbs

(Contains Cereals containing gluten)

32

Mayonnaise

(Contains Egg, Mustard)

2

Cod Fillets

(Contains Fish)

Not included in your delivery

1

Oil for the Breadcrumbs

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Nutritional information

Energy (kcal)407 kcal
Energy (kJ)1703 kJ
Fat10 g
of which saturates1.3 g
Carbohydrate58.3 g
of which sugars7 g
Protein27.4 g
Salt0.83 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Baking Tray
Garlic Press
Bowl
Baking Paper
Grill Pan
Lid

Instructions

Roast the Wedges
1

Preheat your oven to 200°C. Chop the potatoes into 2cm wide wedges (no need to peel). Pop the wedges onto a large baking tray. Drizzle with oil, then season with salt, pepper and half the peri peri seasoning (use less if you don't like heat). Toss to coat, then 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.

Quick Prep
2

Trim the green beans, then chop into thirds. Peel and grate the garlic (or use a garlic press).

Make the Crumb
3

In a medium bowl, combine the panko breadcrumbs with the remaining peri peri seasoning (use less if you don't like heat), oil for the breadcrumbs (see ingredients for amount) and a pinch of salt and pepper. Mix to combine.

Coat the Fish
4

Lay the cod onto a baking tray lined with baking paper. Spread the mayonnaise over the top and sides of the fish. Spoon over the breadcrumb mixture, pressing it down with a spoon. Bake the fish on the middle shelf of the oven until golden, 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
5

Meanwhile, 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, 2-3 mins. Stir in the garlic, turn the heat down to medium and cook for 1 min. 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.

Time to Serve
6

When everything is ready, serve the peri peri cod on your plates with the spiced wedges and beans alongside. Enjoy!

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