Pan fried pesto cod

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Category: Lunch Dinner


4 new potatoes (160g / 5½oz.)
2 teaspoons of olive oil
1 clove garlic, peeled and crushed or finely chopped
1 small onion, peeled and chopped
1 medium courgette, diced
1 medium red pepper, deseeded and diced
2 medium tomatoes, diced
1 teaspoon of mixed herbs 
Dash of red wine vinegar
Black pepper, to taste
1 medium cod fillet (120g / 4½oz.)
1 tablespoon of pesto
1 tablespoon of Parmesan, grated

Pan fried pesto cod Directions

  1. 1. Cook the potatoes in boiling water for 20 minutes until soft and cooked through.
    2. Heat a teaspoon of the oil in a saucepan over a medium heat and when hot, add the garlic,
    cooking for 30 seconds.
    3. Turn the heat down to low and add the onion, courgette and red pepper, cooking gently for
    10 minutes.
    4. Next add the tomatoes and herbs and continue to cook for another 5 minutes. Finish the
    sauce by adding a dash of red vinegar and freshly ground black pepper.
    5. Prepare the cod by blotting it with kitchen paper to remove any excess moisture. Heat the
    remainder of the oil in a non-stick frying pan over a high heat.
    6. When ready, lay the cod, skin side down on the pan and cook for 4–5 minutes until the
    edges start to colour.  Do not move the fish as it may tear the skin.
    7. After the cod has cooked on one side for 5 minutes, carefully turn it over and cook for a
    further 3–4 minutes.
    8. Heat the grill. Gently turn the cod skin side down again and carefully spoon the pesto and
    grated Parmesan on top of the fillet. Finish the cod until the grill for 2-3 minutes.
    When the pesto starts to bubble and brown, remove from the heat and serve with the
    Mediterranean vegetables and drained new potatoes.

Recipe notes

Serves 1

Nutrition facts

Per Serving

Kcal: 77 kcal
Kjoule: 320 Kjoule
Fibers (g): 1.4g
Sodium (mg): 0.2mg
Carbs: 4.9g
Sugar (g): 2.7g
Fat: 3.7g
Saturated fat (g): 0.7g
Proteins: 4.8g

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