Cod in Parsley Sauce
with Mashed Potato, Carrots and Peas
You can't go wrong with this traditional English supper!
Cals 753 · Prot 52 · Carbs 69 · Fat 33
Family Friendly
45 min
You can't go wrong with this traditional English supper!
Cals 753 · Prot 52 · Carbs 69 · Fat 33
Family Friendly
Ingredients
Fish & Sauce
Cod fillet
6*
350 Grams
Fresh parsley
15 Grams
Parmesan
4*
30 Grams
Garlic cloves
1 Piece
Cooking cream
4*
200 ML
Vegetable stock cube
15*
0.5 Piece
Dried bay leaves
1 Piece
Nutmeg
1 Gram
White pepper
2 Grams
Lemon
1 Piece
Salt
0.5 Tsp
Mash potatoes
Potatoes
600 Grams
Salt
0.5 Tsp
Butter
4*
10 Grams
Sides
Carrot
2 Piece
Green peas
150 Grams
Allergens
*6 Fish, *4 Milk, *15 Celery
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) | 3133 / 753 |
| Fats (g) | 33.3 |
| of which saturated (g) | 22.4 |
| Carbohydrates (g) | 69 |
| of which sugars (g) | 15.8 |
| Fibers (g) | 15.5 |
| Proteins (g) | 51.8 |
| Salt (g) | 1.9 |
*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 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 pepper. Keep warm.
2 Prep
Meanwhile, finely chop the parsley leaves. Grate the Parmesan. Peel and mince the garlic. Peel and chop the carrot into discs.
3 Make sides
Cook the carrots in lightly salted boiling water for 4 min or until tender. Add the peas and cook for 1 min further until warm. Drain and keep warm. Reserve the saucepan.
4 Simmer
Return the saucepan to a medium heat. Add the cream, garlic, 0.5 stock cube, bay leaves, a pinch of nutmeg and white pepper and a splash of water. Simmer for 4 min.
Tip! Save a splash of cream and add it to your mash!
5 Fry fish
Meanwhile, 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.
6 Serve
Once the sauce is ready, add the Parmesan, parsley, a squeeze of lemon juice and a generous pinch of salt and pepper. Add a splash of water if it looks too thick. Divide the mashed potato among plates. Serve the fish with the sauce over the top and the peas and carrots on the side.
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