Pan Fried Cod with Greens

Blue Cod, 1eighty kitchen weekly meal plan

Serves: 2

Time: approx 20 minutes

Blue cod is up there as one of the more expensive pieces of fish that you can buy but it is so delicious and very delicate to eat. Blue cod is mostly caught using cod pots, making them a very sustainable fish. Plus, try to support the smaller people and buy fresh fish from the fish markets and not the supermarket. Every bit helps every person at the moment.

Leftover Lunch

Tomorrow’s lunch doesn’t use much in the way of leftovers, but we are going to use the rest of the red cabbage and make a twist on a tuna niçoise salad.

What You’ll Need

2 portions New Zealand blue cod - approx. 500g

1/8 red cabbage

1 broccoli

1 bunch of english spinach

1/4 cup toasted sunflower seeds

1 teaspoon sesame seeds

From the pantry

olive oil

1 tablespoon butter

1/2 lemon

sea salt flakes

Optional Extras for Lunch

1 cucumber

1 packet cherry tomatoes

4 eggs

1 large tin tuna

Feeding Four

To make this a dinner for four I have added 2 extra portions of fish and 1 bunch of english spinach to the feeding four shopping list extras. You will need to use extra butter and more red cabbage.


Prep and Cook

Boil Water

Put a large pot of water on to boil with a good pinch of salt and a splash of olive oil.

Prep Veg

Cut broccoli down into florets.

Slice the red cabbage up into small wedges.

Submerge spinach in a bowl of cold water, giving it a really good shake to remove any dirt. Then shake off excess water and pick leaves.

Toast Seeds

In a medium-sized non-stick frypan, heat a small drop of oil and add the sunflower and sesame seeds. Stir occasionally till the seeds start to turn a light golden colour.

Remove from pan and wipe the pan out with a paper towel.

Cook Fish

Heat the pan with one tablespoon of olive oil on medium to high heat (one click below high heat).

Place fish in the pan skin side down, apply pressure with your hand so that the fish stays nice and flat.

Cook skin side for 2 minutes then flip onto flesh and cook for a further 4 minutes.

After 4 minutes, add 1 large tablespoon of butter to the pan and swill it around.

Squeeze over the lemon juice and swill the pan till combined, then use a spoon to baste over the fish continuously for around 30 seconds.

Remove pan from the heat.

Cook Veg

Drop the broccoli into the boiling water for 20 seconds if you like it crunchy and then add the spinach; this will only need 10 seconds, drain.

Plate it Pretty

Fan out the red cabbage across the base of your plates.

Bunch spinach to one side and arrange the broccoli nice and tight on the other side.

Drizzle with a tiny bit of olive oil and sprinkle with sea salt, cracked pepper then scatter with seeds.

Top with fish and ladle over some of the juices.

Enjoy!


Lunch Tomorrow

Use the last of the red cabbage to chop up for a salad, along with chopped cucumber, halved tomatoes and 4 boiled eggs (boiled for 6 minutes)

Squeeze over the lemon juice and top with tuna, some olive oil and some salt and pepper. Delish!