Cod in Parsley Sauce

with Mashed Potato, Carrots and Peas

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Instructions

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1 Start sauce

Finely chop the parsley leaves. Grate the Parmesan. Peel and finely chop the shallots. Peel the garlic, then crush it with the side of a knife. Heat a saucepan over a medium heat and add the shallots, milk (see pro tip!), bay leaves, garlic and a pinch of both the white pepper and the nutmeg. Bring to a simmer, then remove from the heat and set aside. 

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2 Make mash

Peel and chop the potatoes into bite-size pieces. Add them to a pan of boiling water with a generous pinch of salt. Cook the potatoes over a medium heat for 15 min or until soft. Once soft, drain the potatoes and return them to the pan with the butter. Mash until smooth and season with salt and white pepper. Keep warm.

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3 Make sides

Meanwhile, peel and chop the carrot into discs. Cook them in lightly salted boiling water for 5 min or until tender. Add the peas for 1 min further until warm. Drain and keep warm. 

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4 Finish sauce

Meanwhile, strain the milk into a jug. Return the unwashed saucepan to a medium heat. Add the butter and flour and cook, stirring, for 1 min or until a paste has formed. Gradually add the milk to the pan and cook for 3 min until thickened. Stir through the parsleyParmesan and a squeeze of lemon juice. Season and add a splash of water to loosen (if needed).

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5 Fry fish

Pat the cod dry using kitchen paper. Heat a non-stick pan over a medium-high heat with a drizzle of oil. Once hot, add the cod and cook for 3 min on either side until golden and cooked through.

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6 Serve

Divide the mashed potato among plates. Serve the fish with the sauce over the top, and the peas and carrots on the side.

Tips for fussy eaters

Serve the fish without the sauce!

Pro tip

Save a splash of milk from step 1 and add it to your mash!

You can't go wrong with this traditional English supper!

Cooking Time: 30 min

Cals 667 · Prot 41 · Carbs 63 · Fat 22

Ingredients

Number of people

Fish & Sauce

Cod fillet 350 Grams
Fresh parsley 15 Grams
Parmesan 30 Grams
Shallots 1 Piece
Garlic cloves 1 Piece
Whole milk 200 ML
Dried bay leaves 1 Piece
White pepper 2 Grams
Nutmeg 1 Gram
Salted butter 20 Grams
Plain flour 10 Grams
Lemon 1 Piece
Salt 0.5 Tsp

Mash potatoes

Potatoes 450 Grams
Salt 0.5 Tsp
Salted butter 10 Grams

Sides

Carrot 1 Piece
Green peas 100 Grams

You can't go wrong with this traditional English supper!

Cooking Time: 30 min

Cals 667 · Prot 41 · Carbs 63 · Fat 22

Instructions

photo

1 Start sauce

Finely chop the parsley leaves. Grate the Parmesan. Peel and finely chop the shallots. Peel the garlic, then crush it with the side of a knife. Heat a saucepan over a medium heat and add the shallots, milk (see pro tip!), bay leaves, garlic and a pinch of both the white pepper and the nutmeg. Bring to a simmer, then remove from the heat and set aside. 

photo

2 Make mash

Peel and chop the potatoes into bite-size pieces. Add them to a pan of boiling water with a generous pinch of salt. Cook the potatoes over a medium heat for 15 min or until soft. Once soft, drain the potatoes and return them to the pan with the butter. Mash until smooth and season with salt and white pepper. Keep warm.

photo

3 Make sides

Meanwhile, peel and chop the carrot into discs. Cook them in lightly salted boiling water for 5 min or until tender. Add the peas for 1 min further until warm. Drain and keep warm. 

photo

4 Finish sauce

Meanwhile, strain the milk into a jug. Return the unwashed saucepan to a medium heat. Add the butter and flour and cook, stirring, for 1 min or until a paste has formed. Gradually add the milk to the pan and cook for 3 min until thickened. Stir through the parsleyParmesan and a squeeze of lemon juice. Season and add a splash of water to loosen (if needed).

photo

5 Fry fish

Pat the cod dry using kitchen paper. Heat a non-stick pan over a medium-high heat with a drizzle of oil. Once hot, add the cod and cook for 3 min on either side until golden and cooked through.

photo

6 Serve

Divide the mashed potato among plates. Serve the fish with the sauce over the top, and the peas and carrots on the side.

Tips for fussy eaters

Serve the fish without the sauce!

Pro tip

Save a splash of milk from step 1 and add it to your mash!

Ingredients

Number of people

Fish & Sauce

Cod fillet 350 Grams
Fresh parsley 15 Grams
Parmesan 30 Grams
Shallots 1 Piece
Garlic cloves 1 Piece
Whole milk 200 ML
Dried bay leaves 1 Piece
White pepper 2 Grams
Nutmeg 1 Gram
Salted butter 20 Grams
Plain flour 10 Grams
Lemon 1 Piece
Salt 0.5 Tsp

Mash potatoes

Potatoes 450 Grams
Salt 0.5 Tsp
Salted butter 10 Grams

Sides

Carrot 1 Piece
Green peas 100 Grams
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