Herb-crusted cod with crushed peas and new potatoes
28 min · 35 g protein · 392 cals / serving
Thick cod fillets under a crisp, golden crust of breadcrumbs, parsley, chives and lemon zest, held on with a thin layer of Dijon mustard, served on new potatoes and peas crushed with lemon, olive oil and mint. A British weeknight classic in under half an hour.
Ingredients
- 1 1/3 lb new potatoes new potatoes, halved if large
- 1 tsp salt, divided
Herb crust
- 2/3 cup panko or 1/3 cup dried breadcrumbs breadcrumbs
- 1/3 cup fresh parsley, finely chopped
- 1 tbsp fresh chives, snipped
- 1 tsp lemon zest, from 1 lemon
- 1 clove garlic, finely grated
- 1 tbsp olive oil, divided
- 4 thick fillets (1 1/3 lb) cod, skinless cod loin
- 1/2 tsp black pepper
- 1 tbsp Dijon mustard
- 3 1/2 cups frozen peas cooked frozen green peas
- 3 tbsp water, the potato cooking water, scooped out before draining
- 1 1/2 tbsp lemon juice, from the zested lemon
- a small handful fresh mint, chopped
Steps
- Heat the oven to 430°F (425°F, 390°F fan, gas 7) and line a baking tray. Put the potatoes in a pan of boiling salted water (from the kettle) and simmer for 15 minutes.
- Mix the breadcrumbs, parsley, chives, lemon zest, garlic, 2 teaspoons of the oil and a pinch each of salt and pepper, rubbing the oil in with your fingertips so every crumb is coated.
- Put the cod on the tray, season with salt and pepper, spread the tops thinly with the mustard and press the crumb on firmly. Bake for 12–14 minutes, until the crust is golden and the fish flakes and reads 145°F.
- Add the peas to the potatoes for the last 3 minutes. Scoop out a mugful of the cooking water, drain, then roughly crush with a fork or masher and stir in 3 tablespoons of the cooking water, the lemon juice, the remaining teaspoon of oil, the mint and salt and pepper to taste.
- Spoon the crushed potatoes and peas onto plates and set the cod on top. Serve straight away, while the crust is crisp.
Good to know
Can I make it gluten-free?
Use gluten-free breadcrumbs or crushed gluten-free crackers for the crust, and check the mustard label; everything else is naturally gluten-free.
Can I use frozen cod?
Yes, but thaw it first (overnight in the fridge) and pat it very dry, or the crumb slides off in the steam.
Per
- Calories
- 93
- Protein
- (37%)
- 8 g
- Fat
- (14%)
- 1 g
- Carbohydrates
- (49%)
- 12 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 184 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1569 kcal goes into the pot and 1869 g of ingredients comes out as about 1690 g of food: 93 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.