Lemon Cod With Basil Bean Mash Food

LEMON COD WITH BASIL BEAN MASH

Lemon Cod with Basil Bean Mash image

A mid week must have - brimming with flavour

Provided by Rachel Wilcock

Time 26m

Yield 2

Number Of Ingredients 8

Ingredients

2 small bunches cherry tomatoes , on the vine
1 tbsp olive oil
2 fillets of skinless cod or other white fish fillet
Zest 1 lemon , plus juice of 0.5
240g pack frozen soya beans
1 garlic clove
Bunch basil , leaves and stalks separated
100ml low-sodium chicken or vegetable stock

Steps:

Heat oven to 200C/fan 180C/gas 6. Put the tomatoes onto a baking tray, rub with a little oil and some seasoning, then roast for 5 mins until the skins are starting to split.
Add the fish to the tray, top with most of the lemon zest and some more seasoning, then drizzle with a little more oil. Roast for 8-10 mins until the fish flakes easily.
Meanwhile, cook the beans in a pan of boiling water for 3 mins until just tender.
Drain, then tip into a food processor with the rest of the oil, garlic, basil stalks, lemon juice and stock, then pulse to a thick, slightly rough purée.
Season to taste.
Divide the tomatoes and mash between two plates, top with the cod, then scatter with basil leaves and the remaining lemon zest to serve.

Nutrition Facts : Calories 372 calories

LEMON COD WITH BASIL BEAN MASH

Lemon cod with basil bean mash image

A heart-healthy supper that makes the perfect midweek meal for two

Provided by Good Food team

Categories Dinner, Main course

Time 25m

Number Of Ingredients 8

Ingredients

2 small bunches cherry tomatoes , on the vine
1 tbsp olive oil
chunks skinless cod or other white fish fillet
zest 1 lemon , plus juice of 0.5
240g pack frozen soya beans
1 garlic clove
bunch basil , leaves and stalks separated
100ml low-sodium chicken or vegetable stock

Steps:

Heat oven to 200C/fan 180C/gas 6. Put the tomatoes onto a baking tray, rub with a little oil and some seasoning, then roast for 5 mins until the skins are starting to split. Add the fish to the tray, top with most of the lemon zest and some more seasoning, then drizzle with a little more oil. Roast for 8-10 mins until the fish flakes easily.
Meanwhile, cook the beans in a pan of boiling water for 3 mins until just tender. Drain, then tip into a food processor with the rest of the oil, garlic, basil stalks, lemon juice and stock, then pulse to a thick, slightly rough purée. Season to taste.
Divide the tomatoes and mash between two plates, top with the cod, then scatter with basil leaves and the remaining lemon zest to serve.

Nutrition Facts : Calories 372 calories, Fat 15 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 17 grams carbohydrates, Sugar 3 grams sugar, Fiber 6 grams fiber, Protein 44 grams protein, Sodium 0.5 milligram of sodium

PAN-FRIED COD WITH LEMON BASIL SAUCE

Pan-Fried Cod With Lemon Basil Sauce image

Adapted from one of my favorite tilapia recipes to work with cod, mixed with one of my favorite spices, fresh basil. You can substitute dry white wine for the broth, or half and half it would be best. This is a great white no fail fish dish for any night of the week. I do like to serve it with potatoes or spinach to help accent and absorb the sauce. Do not hesitate to use lemon juice from concentrate, for fresh lemon can be too strong. If using fresh lemon use half, then add more to taste.

Provided by JBs Girl

Categories < 30 Mins

Time 20m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

1 cup chicken broth
1/4 cup lemon juice
2 tablespoons olive oil
4 (6 -8 ounce) cod fish fillets
1/4 teaspoon kosher salt
1/4 teaspoon freshly craked pepper
1 tablespoon paprika
1/2 cup flour
4 tablespoons butter
1/4 cup fresh basil, chopped

Steps:

Heat oil in large skillet over medium heat.
Sprinkle fish with salt, pepper & paprika. Coat fish in flour on a shallow dish, shake off excess flour.
When oil heats add fillets and saute 3 mins both sides.
Remove fillets from pan and pour broth, lemon juice, and chopped fresh basil into the hot pan. Bring to a boil and whisk in 4 tablespoons of butter for 1 to 2 minutes, then simmer for 5 to 10 minutes till sauce reduces by half. Basil will turn the color of steamed spinach, it is okay, you will taste the sweet basil accent in the sauce.
Serve sauce over fillets.

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