Baked Lemon and Garlic Cod

Name: Baked Lemon and Garlic Cod with Crushed Caper Potatoes and Kale
Total time: 35 min
Yield: 2, 3 or 4 people
Ingredients: 350 Grams of Cod fillet; 2 Piece of Garlic cloves; 15 Grams of Fresh parsley; 1 Piece of Lemon; 4 Grams of Lemon pepper seasoning; 1 Tbsp of Olive oil; 1 Tsp of Black pepper; 20 Grams of Butter; 0 Tsp of Salt; 500 Grams of Potatoes; 20 Grams of Capers; 4 Grams of Garlic onion powder; 5 Grams of Potato Seasoning; 1 Tbsp of Olive oil; 0 Tsp of Black pepper; 150 Grams of Kale; 1 Tbsp of Olive oil; 0 Tsp of Salt; 0 Tsp of Black pepper

with Crushed Caper Potatoes and Kale

Tender and flavourful cod smothered in garlicky goodness!

155 Reviews

Cals 437 · Prot 44 · Carbs 49 · Fat 11

Calorie Smart

35 min

Baked Lemon and Garlic Cod with Crushed Caper Potatoes and Kale

Tender and flavourful cod smothered in garlicky goodness!

155 Reviews

Cals 437 · Prot 44 · Carbs 49 · Fat 11

Calorie Smart

Ingredients

Lemon garlic cod

Cod fillet 6*

350 Grams

Garlic cloves

2 Piece

Fresh parsley

15 Grams

Lemon

1 Piece

Lemon pepper seasoning 13*15*

4 Grams

Olive oil

1 Tbsp

Black pepper

0.5 Tsp

Butter 4*

20 Grams

Salt

0.3 Tsp

Caper potatoes

Potatoes

500 Grams

Capers

20 Grams

Garlic onion powder

4 Grams

Potato Seasoning

5 Grams

Olive oil

1 Tbsp

Black pepper

0.3 Tsp

Kale

150 Grams

Olive oil

0.5 Tbsp

Salt

0.3 Tsp

Black pepper

0.3 Tsp

Allergens

*6 Fish, *13 Mustard, *15 Celery, *4 Milk

Due to production methods, we cannot guarantee our products are completely free from any allergen such as Peanuts, Tree Nuts, Sesame Seeds, Milk, Egg, Fish, Crustaceans, Molluscs, Soya, Wheat, Gluten, Lupin, Mustard, Sulphur dioxide and Celery.

Nutritional information

Per Serving*
Energy (kJ/kcal)	1824 / 437
Fats (g)	10.5
of which saturated (g)	6.2
Carbohydrates (g)	49
of which sugars (g)	5.2
Fibers (g)	12.5
Proteins (g)	43.6
Salt (g)	1.6

*The nutritional information only applies to ingredients supplied by Hello Chef. The cooking process and additional ingredients added at home will affect total values.

Before you start

Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.

Instructions

1 Boil potatoes

Preheat oven to 200°C/180°C fan.
Bring a large pot of salted water to the boil.
Chop the potatoes, skin-on, into bite-sized pieces.
Add the potatoes to the boiling water.
Cook for 15-18 min over a medium-high heat until fork tender.
Once cooked, drain.
Return the potatoes to the same pan.

2 Marinate cod

Peel and mince the garlic.
Pick and finely chop the parsley leaves.
Zest the lemons.
Slice the lemons in half and slice one half into slices.
Juice the remaining half into a large bowl and combine with the lemon zest, garlic, parsley (reserve some for garnish), lemon pepper seasoning, a generous drizzle of oil and season with pepper to taste.
Add the cod and coat in the marinade.

3 Bake cod

Add the cod to an oven-proof baking dish with the butter and lemon slices.
Bake for 12-15 min or until fully cooked.
Retain the cooking juices. It makes a delicious sauce!

Tip! You can tell when white fish is cooked by checking if the flesh flakes easily.

4 Cook kale

Meanwhile, trim the kale leaves.
Discard the woody stalks.
Heat a large non-stick pan over a medium-high heat with a drizzle of oil.
Once hot, add the kale with a pinch of salt.
Cook for 2-4 min or until wilted and tender.
Season with a pinch of salt and pepper to taste.
Keep warm until serving.

Tip! Add a splash of water to help the kale cook faster.

5 Crush potatoes

Meanwhile, roughly chop the capers.
Once the potatoes are cooked, using a fork or masher, partly crush the potatoes.
Add the capers, garlic onion powder, vegetable seasoning and a drizzle of olive oil.
Mix well.
Season with pepper to taste.