Lemon Cod With Basil Bean Mash Food
LEMON COD WITH BASIL BEAN MASH
A mid week must have - brimming with flavour
Provided by Rachel Wilcock
Time 26m
Yield 2
Number Of Ingredients 8
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
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
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
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
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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