If you’re looking to introduce more fish into your diet, Pan-fried Cod with Asian Dressing from Justine Pattison is an excellent place to start. At only 199 calories per serving, it’s so healthy and this meal is a cinch to knock together.
The Thai dressing provides some welcome punch when poured over the fish and vegetables and this recipe is perfect for spring and summer midweek evenings, when you want to rustle something up in 10 minutes and then chill. The vege literally only needs 2 minutes in the pan as you want it crunchy, so don’t be tempted to over boil it.
Recipe: Pan-fried cod with Asian dressing
Calories: 199 calories per serving
Book: Justine Pattison: Without the Calories – quick and easy
Prep time: Approx 5 mins
Cooking time: Approx 10 mins
Ingredients: 2 tbsp fresh lime juice, 1 tbsp Thai fish sauce (nam pla), 1 tbsp soft light brown sugar, 1/2 tsp dried chilli flakes, oil for spraying or brushing, 2 x 150g thick white fish fillets, (such as cod or haddock with skin), lime wedges (for squeezing), flaked sea salt, ground black pepper
Mixed vegetables: 100g mangetout, 100g long-stemmed broccoli (cut in half), 1 medium leek (thinly sliced)
Cost per portion: Approx £3.30
Method: To make the dressing, mix the lime juice, fish sauce, brown sugar and chilli in a small bowl and set aside.
Spray or brush a small frying pan with oil and place over a high heat. Season the fish all over with salt and pepper. Cook the fish, skin-side down, for 3 minutes or until the skin is crisp. Turn the fish over, reduce the heat to low and cook for a further 3–5 minutes or until just cooked, depending on thickness. The centre of the fish will be creamy white rather than translucent when the fish is cooked.
While the fish is cooking, fill a medium pan a third full of water and bring it to the boil. Add the vegetables, return to the boil and cook for 2 minutes or until just tender. Drain in a colander and divide between warmed plates.
Top the vegetables with the fish and spoon over the dressing. Serve with lime wedges for squeezing.