Spice up cod with jerk seasoning, then pair with creamed corn and charred spring onions for a tasty, low calorie option during the week. Serve with lime wedges
Nutrition and extra info
- Gluten-free
Nutrition: Per serving
- kcal339
- fat14g
- saturates5g
- carbs21g
- sugars12g
- fibre6g
- protein29g
- salt0.6g
Ingredients
- 2 thick cod fillets (about 120g each)
Cod
kodA popular mild-flavoured saltwater fish mainly found in the Pacific and Atlantic oceans. Cod…
- 1 tbsp olive oil
Olive oil
ol-iv oylProbably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…
- 2 tsp jerk seasoning
- bunch spring onions
Spring onion
sp-ring un-yunAlso known as scallions or green onions, spring onions are in fact very young onions, harvested…
- 326g can sweetcorn, drained
Sweetcorn
sw-eet cornAlso known as corn on the cob, sweetcorn is composed of rows of tightly packed golden yellow…
- 2 tbsp single cream
- 20g parmesan, finely grated
Parmesan
parm-ee-zanParmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…
- ½-1 small red chilli, deseeded and finely chopped
Chilli
chill-eePart of the capsicum family, chillies come in scores of varieties and colours (from green…
- ½ small bunch coriander, finely chopped
- lime wedges, to serve (optional)
Lime
ly-mThe same shape, but smaller than…
Method
Heat the oven to 200C/180C fan/gas 6. Put the cod on a baking sheet and rub with half the oil, the jerk seasoning and some salt and pepper. Cook for 12-15 mins until cooked through and flaking.
Meanwhile, heat a griddle pan or non-stick frying pan over a high heat. Rub the remaining oil over the whole spring onions. Add to the pan and cook for 8-10 mins or until charred and beginning to soften. Keep warm on a plate.
Put the corn in a saucepan with the cream and warm through for 2 mins. Using a stick blender, roughly blitz the corn to a semi-smooth consistency. Stir though the parmesan, chilli and half the coriander, then season to taste.
Serve the cod with the charred spring onions, creamed corn and lime wedges for squeezing over, and scatter over the remaining coriander.
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