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Pesto Crusted Cod

Pesto Crusted Cod

with Mashed Potato, Roasted Carrots and Butter Sauce

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

Tags:
WeightWatchers
Under 600 calories
Allergens:
Cereals containing gluten
Milk
Fish
Sulphites
Celery

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 time20 minutes
DifficultyMedium

Ingredients

serving amount

450

Potatoes

150

Tenderstem Broccoli

1

Echalion Shallot

1

Garlic Clove

25

Panko Breadcrumbs

(Contains Cereals containing gluten)

32

Fresh Pesto

(Contains Milk)

2

Cod Fillets

(Contains Fish)

15

Cider Vinegar

(Contains Sulphites)

10

Vegetable Stock Paste

(Contains Celery)

30

Unsalted Butter

(Contains Milk)

Not included in your delivery

1

Olive Oil for the Crumb

100

Water for the Sauce

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Nutritional information

Energy (kcal)569 kcal
Energy (kJ)2379 kJ
Fat25.4 g
of which saturates10.9 g
Carbohydrate60.1 g
of which sugars8.4 g
Protein29.7 g
Salt1.64 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Chopping Board
Garlic Press
Medium Saucepan
Knife
Baking Tray
Bowl
Baking Paper
Paper Towel
Grill Pan

Instructions

Get Prepped
1

Preheat your oven to 200°C. Put a large saucepan of water with 1/2 tsp salt on to boil for the potatoes. Chop the potatoes into 2cm chunks (peel first if you prefer). Trim the carrot, then halve lengthways (no need to peel). Chop into roughly 1cm wide, 5cm long batons. Halve, peel and thinly slice the shallot. Peel and grate the garlic (or use a garlic press).

Cook the Veggies
2

Put the carrots on a baking tray. Drizzle with oil, season with salt and pepper then toss to coat. Roast on the top shelf of your oven until tender, 20-25 mins. When boiling, add the potatoes to the water and cook until you can easily slip a knife through, 15-20 mins.

Make the Pesto Crumb
3

Meanwhile, pop the breadcrumbs, pesto and olive oil for the crumb (see ingredients for amount) into a small bowl and mix together.

Bake the Fish
4

Line a baking tray with baking paper and drizzle with oil. Pat the cod dry with kitchen paper and lay on the tray. Spoon the pesto crumb evenly over the fish, pressing it down with the back of the spoon. Bake on the middle shelf of your oven until cooked through, 12-15 mins. IMPORTANT: Wash your hands after handling raw fish. The fish is cooked when opaque in the middle.

Make the Sauce
5

Heat a drizzle of oil in a medium frying pan on medium heat. Add the shallot and stir-fry until softened, 3-4 mins. Stir in the garlic and cook for 1 min. Add the cider vinegar and allow it to evaporate, 1-2 mins. Pour in the water for the sauce (see ingredients for amount) and vegetable stock paste, then bring to the boil and simmer until reduced by half, 2-3 mins. Vigorously stir in the butter until melted, then take off the heat.

Finish and Serve
6

Once the potatoes are cooked, drain in a colander and return to the pan, off the heat. Add a knob of butter and a splash of milk (if you have any) and mash until smooth. Season to taste with salt and pepper. Serve the cod with the mash and roasted carrots alongside, then spoon over the sauce. Enjoy!