Jerk cod & creamed corn
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- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 2
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
| Highlight | Nutrient | Unit |
|---|---|---|
| low in | kcal | 339 |
| fat | 14g | |
| saturates | 5g | |
| carbs | 21g | |
| sugars | 12g | |
| fibre | 6g | |
| protein | 29g | |
| salt | 0.6g |
Ingredients
- 2 thick cod fillets (about 120g each)
- 1 tbsp olive oil
- 2 tsp jerk seasoning
- bunch spring onions
- 326g can sweetcorn , drained
- 2 tbsp single cream
- 20g parmesan , finely grated
- ½-1 small red chilli , deseeded and finely chopped
- ½ small bunch coriander , finely chopped
- lime wedges, to serve (optional)
Method
- STEP 1
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.
- STEP 2
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.
- STEP 3
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.
- STEP 4
Serve the cod with the charred spring onions, creamed corn and lime wedges for squeezing over, and scatter over the remaining coriander.
RECIPE TIPS
CREAM ALTERNATIVES
If you don’t have single cream, use crème fraîche or soft cheese and a splash of water in the creamed corn.
Goes well with
Recipe from Good Food magazine, June 2019
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